ARMS
SPRINGS:
WOMEN: 2Y-4 // 2W-4
MEN: 4Y-1R1Y // 4W-1B2Y
SET-UP:
Knees back carriage strap with butterfly knees
Palms underneath back platform strap
Sit back into child’s pose
Eyes straight down at the floor at well between carriage and back platform
MOVEMENT:
Bend your arms in for 1, pull down through your lats for 2, pull your arms in for 3, pull down through your lats for 4
Lengthen your arms for 1, lengthen your arms for 2, lengthen you arms for 3, lengthen your arms for 4
THINGS TO CONSIDER
Watch that as arms lengthen clients don’t go so far as to pop shoulder out of shoulder joint -> keep some lat engagement for shoulder stability
Make sure knees are truly butterfly so client can arch the spine
TIME: At least 1 minute
ACTION: Pulling against the tension
MUSCLE DRIVERS
Primary Movers: biceps, rhomboids, middle traps, rear delts
Assisting Muscles: front delts, forearms, low traps, serratus anterior, teres minor (rotator cuff), erector spinae
Stabilizers: lats, rotator cuff, hip flexors, glute max
Relaxed Muscles: pecs major, front delts
VARIATIONS:
Hold
Single Arm
See Below**
MODIFICATIONS
Lighten second white/yellow spring
ADVANCEMENTS
Walk knees back on the platform for Mega or up carriage on Maven
Add second white/yellow spring
PREGNANCY MODIFICATIONS
should be ok, possibly lighter tension
BACK CARRIAGE BICEP PULL
SPRINGS:
WOMEN: 2Y-4 // 2W-4
MEN: 4Y-1R1Y // 4W-1B2Y
SET-UP:
Knees back platform strap with butterfly knees
Palms underneath back carriage strap
Sit back into child’s pose
Eyes straight down at the floor at well between carriage and back platform
MOVEMENT:
Bend your arms in for 1, pull down through your lats for 2, pull your arms in for 3, pull down through your lats for 4
Lengthen your arms for 1, lengthen your arms for 2, lengthen you arms for 3, lengthen your arms for 4
THINGS TO CONSIDER
Watch that as arms lengthen clients don’t go so far as to pop shoulder out of shoulder joint -> keep some lat engagement for shoulder stability
Make sure knees are truly butterfly so client can arch the spine
TIME: At least 1 minute
ACTION: Pulling against the tension
MUSCLE DRIVERS
Primary Movers: biceps, rhomboids, middle traps, rear delts
Assisting Muscles: front delts, forearms, low traps, serratus anterior, teres minor (rotator cuff), erector spinae
Stabilizers: lats, rotator cuff, hip flexors, glute max
Relaxed Muscles: pecs major, front delts
VARIATIONS:
Hold
Single Arm
See Below**
MODIFICATIONS
Lighten second white/yellow spring
ADVANCEMENTS
Walk knees back on the platform for Mega or up carriage on Maven
Add second white/yellow spring
PREGNANCY MODIFICATIONS
should be ok, possibly lighter tension
HIGH BAR BICEP PULL
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