ARMS
SPRINGS:
WOMEN: 5Y-1R1-2Y // 4W-1B1-2W
MEN: 1R3Y-2R // 1B3W-2B
SET-UP:
Stand behind back platform, face back wall, and grab red handles
Bring head, neck, and shoulder blades down to back platform and bring arms out wide
Press heels into floor in lift core and glutes into a glute bridge
Gaze up at the ceiling
MOVEMENT:
Press your arms up for 1, press your arms alongside your chest for 2, press your arms up for 3, press your arms alongside your chest for 4
Bend your arms back down for 1, resist tension for 2, bend your arms back down for 3, resist tension for 4
THINGS TO CONSIDER:
Watch shoulder shrugging
Watch feet and knees being wider than hip width distance -> bring parallel to hips to maximize glute and low abdomen stability
Make sure arms squeeze at the base of the chest near arm pits vs up by shoulders - think hands should align with the middle of chest/breast
Keep arms at a slight 45 degree angle vs 90 from elbow to ribs
Uses more shoulder vs hex and chest fly
TIME: At least 2 minutes
ACTION: Pressing against the tension
MUSCLE DRIVERS
Primary Movers:
Upper Body: Pecs major, front delts, triceps (elbow extension)
Lower Body: Glute max, hamstrings
Assisting Muscles: Serratus anterior (scapular protraction), upper chest, adductors
Stabilizers: Glute med/min (pelvic stability), transverse abdominis, obliques, spinal erectors (low back), rotator cuff (shoulder joint stability)
Relaxed Muscles:
Upper Body: Rear delts, rhomboids, biceps
Lower Body: Hip flexors, rectus abdominis
VARIATIONS:
Pulses
Glute Bridges
Holds
Angle of feet and legs
Closer together more abductors
Glute Bridge on toes
Chest Fly x Glute Bridge
Hex Press x Glute Bridg
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
CHEST FLY X GLUTE BRIDGE
SPRINGS:
WOMEN: 5Y-1R1-2Y // 4W-1B1-2W
MEN: 1R3Y-2R // 1B3W-2B
SET-UP:
Stand behind back platform, face back wall, and grab red handles
Bring head, neck, and shoulder blades down to back platform and bring arms up over chest with palms facing in
Press heels into floor in lift core and glutes into a glute bridge
Gaze up at the ceiling
MOVEMENT:
Open. your arms for 1, open your arms for 2, open your arms for 3, open your arms for 4
Pull your arms up and in for 1, pull your arms up and in for 2, pull your arms up and in for 3, pull your arms up and in for 4
THINGS TO CONSIDER:
Watch shoulder shrugging
Make sure arms squeeze at the base of the chest near arm pits vs up by shoulders
Watch feet and knees being wider than hip width distance -> bring parallel to hips to maximize glute and low abdomen stability
Uses more adduction then chest press and hex press
TIME: At least 2 minutes
ACTION: Pressing against the tension
MUSCLE DRIVERS
Primary Movers:
Upper Body: Pecs major, front delts
Lower Body: Glute max, hamstrings
Assisting Muscles: Serratus anterior (scapular protraction), upper chest, adductors
Stabilizers: Glute med/min (pelvic stability), transverse abdominis, obliques, spinal erectors (low back), rotator cuff (shoulder joint stability)
Relaxed Muscles:
Upper Body: Rear delts, rhomboids, biceps
Lower Body: Hip flexors, rectus abdominis
VARIATIONS:
Pulses
Glute Bridges
Holds
Angle of feet and legs
Closer together more abductors
Glute Bridge on toes
Chest Press x Glute Bridge
Hex Press x Glute Bridg
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
HEX PRESS X GLUTE BRIDGE
SPRINGS:
WOMEN: 5Y-1R1-2Y // 4W-1B1-2W
MEN: 1R3Y-2R // 1B3W-2B
SET-UP:
Stand behind back platform, face back wall, and grab red handles
Bring head, neck, and shoulder blades down to back platform and bring arms up over chest with palms facing in
Press heels into floor in lift core and glutes into a glute bridge
Gaze up at the ceiling
MOVEMENT:
Bend your elbows down and in towards your ribs for 1, bend your elbows in for 2, bend your elbows in for 3, bend your elbows in for 4
Press your arms up and squeeze in for 1, press your arms up and squeeze in for 2, press your arms up and squeeze in for 3, press your arms up and squeeze in for 4
THINGS TO CONSIDER:
Watch shoulder shrugging
Watch feet and knees being wider than hip width distance -> bring parallel to hips to maximize glute and low abdomen stability
Lowest shoulder pressure vs chest press and chest fly
TIME: At least 2 minutes
ACTION: Pressing against the tension
MUSCLE DRIVERS
Primary Movers:
Upper Body: Pecs major, front delts
Lower Body: Glute max, hamstrings
Assisting Muscles: Serratus anterior (scapular protraction), upper chest, adductors, forearms
Stabilizers: Glute med/min (pelvic stability), transverse abdominis, obliques, spinal erectors (low back), rotator cuff (shoulder joint stability)
Relaxed Muscles:
Upper Body: Rear delts, rhomboids, biceps
Lower Body: Hip flexors, rectus abdominis
VARIATIONS:
Pulses
Glute Bridges
Holds
Angle of feet and legs
Closer together more abductors
Glute Bridge on toes
Chest Press x Glute Bridge
Hex Press x Glute Bridg
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