ARMS
SPRINGS:
WOMEN: 1Y-3 // 1W-3
MEN: 2Y-4 // 2W-4
SET-UP:
Stand behind back platform with feet hip width distance apart
Grab red hard handles, make a fist, and face mirror
Hinge slightly from hips
Gaze at springs on carriage
MOVEMENT:
Bicep curl your arms as you squat for 1, bicep curl as you squat for 2, bicep curl as you squat for 3, bicep curl as you squat for 4
Lengthen arms as you stand for 1, lengthen arms as you stand for 2, lengthen arms as you stand for 3, lengthen arms as you stand for 4
TIME: At least 2 minutes
ACTION: Pulling against the tension
MUSCLE DRIVERS
Primary Movers:
Upper Body: biceps, brachialis & brachioradialis (elbow flexion)
Lower Body: quads (knee flexion), glute max (hip stability), hamstrings
Assisting Muscles: front delts (shoulder stability, transverse abdominis, obliques
Stabilizers: Rotator cuff, glute medius, calves, ankles
Relaxed Muscles: Triceps, lats, hip flexors
VARIATIONS:
Holds
Pulses in or up
Press knuckles up
Single Arm
Leg variations
Split Squat Stance: holds/pulses
Squats: holds/pulses
Upping tension
Wide Bicep Curls
Cross Cables
Hammer Curls
MODIFICATIONS
Lighten tension by one yellow or white (if on one yellow go to weights under back platform)
Limit range of motion
Move slightly closer to back platform
Lower arms more towards ribs
ADVANCEMENTS
Add additional yellows or whites
Step back further away from back platform
Hold arms up more in line with shoulders
PREGNANCY MODIFICATIONS
lighter tension as needed