ARMS
SPRINGS:
WOMEN: 1Y-3 // 1W-3
MEN: 2Y-4 // 2W-4
SET-UP:
Grab red hard handles, make a fist, and face mirror
Kneel on back platform
Bring arms and handles outside high bars
Gaze straight ahead
MOVEMENT:
Lift your arms up and out to the side for 1, lift your arms up and out to the side for 2, lift your arms up and out to the side for 3, lift your arms up and out to the side for 4
Resist your arms down for 1, resist your arms down for 2, resist your arms down for 3, resist your arms down for 4
THINGS TO CONSIDER:
Watch shoulder shrugging
TIME: At least 2 minutes
ACTION: Pulling against the tension
MUSCLE DRIVERS
Primary Movers: Medial delt (shoulder abduction), anterior “front” delts (assist shoulder abduction), upper traps (scapular upward)
Assisting Muscles: Serratus anterior, rotator cuff, triceps
Stabilizers: Pelvic floor, glute max/med (hip/pelvis stability), transverse abdominis, glute max, glute med, pelvic floor
Relaxed Muscles: Lats, rear delts, pec major
VARIATIONS:
Holds
Circles
Single Arm
Hammer Press
Upping tension
MODIFICATIONS
Lighten tension by one yellow or white (if on one yellow go to weights under back platform)
Limit range of motion
ADVANCEMENTS
Add additional yellows or whites
PREGNANCY MODIFICATIONS
lighter tension as needed