ARMS
SPRINGS:
WOMEN: 2Y-5 // 2W-4
MEN: 5Y-1R1-3Y // 1B-1B1-4W
SET-UP:
Grab black handle on primary side, place in hand closest to the mirror
Kneel on 3rd line closest to springs and place secondary hand on corner edge of the carriage in tabletop position
Gaze straight at the floor
MOVEMENT:
Pull your arm out to the side for 1, squeeze your shoulder blades together for 2, pull your arm out to the side for 3, squeeze your shoulder blades together for 4
Resist your arm back down towards the carriage for 1, resist your arm back down for 2, resist your arm back down for 3, resist your arm back down for 4
TIME: At least 1 minutes
ACTION: Pulling against the tension
MUSCLE DRIVERS
Primary Movers: Rear delt (shoulder abduction), rhomboids & middle traps (scapular retraction // shoulder blades pull together and down)
Assisting Muscles: Low traps, teres minor (base of shoulder // rotation stability), lats (shoulder extension)
Stabilizers: Rotator cuff, transverse abdominis, obliques, glute max/med
Relaxed Muscles: Pec major and minor, serratus anterior, front delt
VARIATIONS:
Circles
Hold
Extend opposite leg (core and balance)
MODIFICATIONS
Lighten tension by one yellow or white
Limit range of motion
Move closer to springs
ADVANCEMENTS
Add additional yellows or whites or up to reds or blacks
Extend opposite leg
Move closer to mirror on carriage
PREGNANCY MODIFICATIONS
lighter tension as needed