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 inside high bars with palms up and elbows in by ribs
Gaze straight ahead
MOVEMENT:
Lift your arms up and out for 1, squeeze your arms in for 2, lift your arms up and out for 3, squeeze your arms in 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
Watch back swing -> exhale as you lift arms up to brace abdomen
TIME: At least 2 minutes
ACTION: Pushing against the tension
MUSCLE DRIVERS
Primary Movers: Anterior “front” delts (shoulder flexion), upper pecs “chest” (helps shoulder flexion), triceps (elbow extension)
Assisting Muscles: Pec Major “chest”, serratus anterior (scapular protraction & stability), forearm (grip)
Stabilizers: Rotator cuff, traps, rhomboids, glute max (hip/pelvis stability), transverse abdominis, obliques (avoid back extension and rib flare), pelvic floor
Relaxed Muscles: Rear delt, lats, biceps
VARIATIONS:
Holds
Circles
Single Arm
Upping tension
MODIFICATIONS
Lighten tension by one yellow or white (if on one yellow go to weights under back platform)
Limit range of motion
Sit on heels
ADVANCEMENTS
Add additional yellows or whites
PREGNANCY MODIFICATIONS
lighter tension as needed