ARMS
SPRINGS:
WOMEN: 5Y-1R1Y // 4W-1B2W
MEN: 1R3Y-2R // 2B-2B1-2W
SET-UP:
Grab black hard handles and hold bicep curl at shoulder height
Sit on carriage and tuck toes under carriage strap by springs
Stretch spine tall
Gaze at top of back wall
MOVEMENT:
Keep your forearms still as you lean your spine back for 1, keep your forearms still as you lean back for 2, pull hold your forearms still for 3, lean your spine back for 4
Squeeze biceps in and sit up for 1, sit your chest up for 2, squeeze your biceps in for 3, sit your chest up for 4
THINGS TO CONSIDER:
Watch shoulder shrugging
Look at spine rounding - may need less tension
TIME: At least 2 minutes
ACTION: Pulling against the tension
MUSCLE DRIVERS
Primary Movers:
Upper Body: biceps
Core: Rectus abdominis, obliques, hip flexors
Assisting Muscles: front delts, forearm flexors (grip), lower traps (shoulder retraction)
Stabilizers: Rotator cuff, pelvic floor, glute max/med (stabilize pelvis)
Relaxed Muscles: Triceps, lats, low back muscles
VARIATIONS:
Holds
Pulses Arms Up and/or Out
Lengthen arms as you lean
Lower back to carriage and crunch up with curl
Tailbone Bicep Curl
Press Arms Up
Wide Bicep Curls
Cross Cables
Hammer Curl
MODIFICATIONS
Lighten tension by one yellow or white (if on one yellow go to weights under back platform)
Limit range of motion
Sit hips further back on carriage
ADVANCEMENTS
Add additional yellows or whites
PREGNANCY MODIFICATIONS
sit hips back further on carriage and do not lean back