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 springs
Stretch spine tall
Gaze at top of back 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
Resist your arms forward for 1, sit your chest up for 2, resist your arms forward for 3, sit your chest up 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
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 hips further back on carriage away from heels
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