ARMS
SPRINGS:
WOMEN: 3Y-5 // 2W-4
MEN: 5Y-1R1Y // 4W-1B3Y
SET-UP:
Grab black handles and lift arms up in line with shoulders
Kneel in middle line, face back wall, and tuck toes in carriage pockets near mirror
Lift hips up off heels and stretch spine up straight
Gaze straight out at back wall
MOVEMENT:
Bicep curl your arms for 1, squeeze your arms in towards your ribs for 2, bicep curl your arms for 3, squeeze your arms in towards your ribs for 4
Lengthen arms for 1, lengthen arms for 2, lengthen arms for 3, lengthen arms for 4
TIME: At least 2 minutes
ACTION: Pulling against the tension
MUSCLE DRIVERS
Primary Movers: biceps, brachialis & brachioradialis (elbow flexion)
Assisting Muscles: front delts (shoulder stability, transverse abdominis, obliques
Stabilizers: Rotator cuff, glute medius, calves, ankles
Relaxed Muscles: Triceps, lats, hip flexors
VARIATIONS:
Holds
Pulses in or up
Circles
Press knuckles up
Single Arm
Leg variations
Split Squat Stance: holds/pulses
Squats: holds/pulses
Upping tension
Wide Bicep Curls
Cross Cables
Hammer Curls
MODIFICATIONS
Lighten tension by one yellow or white
Limit range of motion
Lower arms more towards ribs
Sit on heels
ADVANCEMENTS
Add additional yellows or whites
Hold arms up more in line with shoulders
PREGNANCY MODIFICATIONS
lighter tension as needed