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 and squeeze biceps to your ribs
Gaze at springs on carriage
MOVEMENT:
Extend your arms back for 1, squeeze your fists as you extend for 2, extend your arms back for 3, squeeze your firsts as you extend for 4
Bend your arms for 1, bend your arms for 2, bend your arms for 3, bend your arms for 4
TIME: At least 2 minutes
ACTION: Pulling against the tension
MUSCLE DRIVERS
Primary Movers:
Upper Body: Triceps, rear delts, lats
Lower Body: quads (knee flexion), glute max (hip stability), hamstrings
Assisting Muscles: Lower traps, rhomboids, rotator cuff, transverse abdominis, obliques
Stabilizers: Glute max/med, pelvic floor
Relaxed Muscles: Biceps, front delts, pec major (chest)
VARIATIONS:
Holds
Pulses
Single Arm
Leg variations
Split Squat Stance: holds/pulses
Squats: holds/pulses
Upping tension
Cross Cables
Change hand placement
palms back
palms forward
hammer
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