ARMS
SPRINGS:
WOMEN: 1Y-3 // 1W-3
MEN: 2Y-4 // 2W-4
SET-UP:
Stand behind back platform with feet in a plie/sumo squat position
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 out and back for 1, pull your arms out and back for 2, pull your arms out and back for 3, pull your arms out and back for 4
Resist your arms down for 1, stand up for 2, resist your arms down for 3, stand for 4
THINGS TO CONSIDER:
Watch shoulder shrugging
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, lats (shoulder extension), teres minor (external rotation)
Stabilizers: Rotator cuff, transverse abdominis, glute max/med
Relaxed Muscles: front delts, pec major & minor, serratus anterior
VARIATIONS:
Holds
Circles
Single Arm
Leg variations
Split Squat Stance: holds/pulses
Regular 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