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
Face palms back towards back wall and hinge slightly from hips
Gaze at springs on carriage
MOVEMENT:
Pull your arms and shoulders back for 1, pull your arms and shoulders back for 2, pull your arms and shoulders back for 3, pull your arms and shoulders back for 4
Resist your arms back to your hips for 1, unfold your shoulder blades for 2, resist your arms back to your hips for 3, unfold your shoulder blades for 4
THINGS TO CONSIDER:
Watch that shoulder moves with the arms
TIME: At least 2 minutes
ACTION: Pulling against the tension
MUSCLE DRIVERS
Primary Movers: Rear delts (shoulder abduction), rhomboids & mid traps (scapular retraction)
Assisting Muscles: Lower traps (pull shoulders down), lats & teres major (assist shoulder extension), rotator cuff
Stabilizers: Glute max/med (hip/pelvis stability), transverse abdominis, glute max, glute med
Relaxed Muscles: Pec major and minor (chest stretches as arms open), front delts (lengthening), serratus anterior
VARIATIONS:
Holds
Circles
Single Arm
Leg variations
Split Squat Stance: holds/pulses
Squats: holds/pulses
Upping tension
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
ADVANCEMENTS
Add additional yellows or whites
Step back further away from back platform
PREGNANCY MODIFICATIONS
lighter tension as needed