ARMS
SPRINGS:
WOMEN: 2Y-5 // 2W-4
MEN: 5Y-1R1-3Y // 1B-1B1-4W
SET-UP:
Grab black hard handles, make a fist, and face springs
Kneel on middle line and tuck toes in pockets by mirror
Megaformer: front pockets near #1
Maven: front pockets near #1
Stretch spine up from your knees and bring your arms next to your hips
Gaze straight ahead
MOVEMENT:
Bring your arms forward for 1, lift your arms up as you exhale for 2, pull your arms around for 3, pull your hands back down for 4
THINGS TO CONSIDER:
This move can be done in both directions.
Backward Direction: rear delts & upper back (retraction)
Forward Direction: front delts & chest (protraction)
TIME: At least 2 minutes
ACTION: Pulling against the tension
MUSCLE DRIVERS
BACKWARD
Primary Movers: Posterior delts (shoulder extension), rhomboids & middle traps (scapular retraction), rotator cuff (stabilize shoulder)
Assisting Muscles: Lats (shoulder extension), Lower traps (scapular depression/pull shoulders down), triceps (help backwards motion)
Stabilizers: Rotator cuff, transverse abdominis, obliques, glutse, pelvic floor, lower/mid trap
Relaxed Muscles: Anterior “front” delts, pectoralis major “chest”, upper traps
FORWARD
Primary Movers: Anterior & medial delts, triceps (stabilize elbow)
Assisting Muscles: serratus anterior, upper traps, rotator cuff
Stabilizers: rotator cuff, transverse abdominis, obliques, pelvic floor, lwoer/mid traps
Relaxed Muscles: Posterior “rear” delts, rhomboids, middle traps, lats
VARIATIONS:
Leaning Tower
Leaning Tower Holds
Upping tension
Sit towards heels/holds
MODIFICATIONS
Lighten tension by one yellow or white
Sit on heels
ADVANCEMENTS
Add additional yellows or whites or up to reds or blacks
Leaning Tower Hold x Kneeling Arm Circles
PREGNANCY MODIFICATIONS
lighter tension as needed
sit on heels as needed