ARMS
SPRINGS:
WOMEN: 5Y-1R1Y // 4W-1B2W
MEN: 1R3Y-2R // 2B-2B1-2W
SET-UP:
Grab black hard handles
Sit on carriage at #6 and tuck toes under carriage strap by #1 (mirror)
Stretch spine tall
Gaze at top of mirror wall
MOVEMENT:
Pull your arms out and back for 1, lean your spine back for 2, pull your arms out and back for 3, lean your spine back for 4
Squeeze your arms in for 1, sit your chest up for 2, squeeze your arms in for 3, sit your chest up for 4
THINGS TO CONSIDER:
Watch shoulder shrugging
Careful of spine -> if rounding cue glutes and inner thighs + lift in chest
TIME: At least 2 minutes
ACTION: Pulling against the tension
MUSCLE DRIVERS
Primary Movers: Pec major, front delts (shoulder abduction)
Assisting Muscles: Lower traps, lats (shoulder extension), teres minor (external rotation)
Stabilizers: Rotator cuff, transverse abdominis, glute max/med
Relaxed Muscles: Rear delts, lats, rhomboids
VARIATIONS:
Holds
Circles
Upping tension
MODIFICATIONS
Lighten tension by one yellow or white (if on one yellow go to weights under back platform)
Limit range of motion
Sit slightly further back on carriage
ADVANCEMENTS
Add additional yellows or whites
Sit towards heels to hold spine in diagonal position for majority of motion
PREGNANCY MODIFICATIONS
sit hips back further on carriage and do not lean back