ARMS
SPRINGS:
WOMEN: 2Y-5 // 2W-4
MEN: 5Y-1R1-3Y // 1B-1B1-4W
SET-UP:
Grab black hard handles, make a fist, and face springs
Kneel on middle line and tuck toes in pockets by mirror
Megaformer: front pockets near #1
Maven: front pockets near #1
Stretch spine up from your knees and bring your arms next to your hips
Gaze straight ahead
MOVEMENT:
Pull your shoulder blades (rhomboids) back for 1, pull your palms back for 2, pull for shoulder blades back for 3, pull your palms back for 4
Resist cables back towards hips for 1, unfold shoulder blades for 2, resist cables back towards hips for 3, unfold shoulder blades for 4
THINGS TO CONSIDER:
This move is more about posture and back/rear delt strength. It is not a chest strengthening move, but a chest stretch
TIME: At least 2 minutes
ACTION: Pulling against the tension
MUSCLE DRIVERS
Primary Movers: Posterior delts (shoulder extension), rhomboids & middle traps (scapular retraction)
Assisting Muscles: Lower traps (stability), lats & teres major (shoulder extension)
Stabilizers: Rotator cuff, transverse abdominis, obliques, glute max, glute med
Relaxed Muscles: Pectoralis major and minor (stretch), anterior delts (lengthening), serratus anterior (scapula retracts)
VARIATIONS:
Pulses
Hold
Circles
Leaning Tower
Leaning Tower Holds
Upping tension
Sit towards heels/holds
MODIFICATIONS
Lighten tension by one yellow or white
Limit range of motion
Sit on heels
ADVANCEMENTS
Add additional yellows or whites or up to reds or blacks
Leaning Tower Hold x Kneeling Chest Opener
PREGNANCY MODIFICATIONS
lighter tension as needed
sit on heels as needed