ARMS
SPRINGS:
WOMEN: 2Y-4 // 2W-4
MEN: 4Y-1R1Y // 4W-1B2Y
SET-UP:
Kick carriage to the back with knees against back carriage strap with butterfly knees
Grab back high bars that have been previously turned to a “T” position so arms are wide like a football goal post
Sit back like a child’s pose but fick tailbone back for slight arch in spine
Eyes at back platform
MOVEMENT:
Pull and bend your arms in for 1, pull and bend your arms in for 2, pull and bend your arms in for 3, Pull and bend your arms in for 4
Lengthen your arms for 1, lengthen your arms for 2, lengthen your arms for 3, lengthen your arms for 4
TIME: At least 1 minute
ACTION: Pulling against the tension
MUSCLE DRIVERS
Primary Movers: Lats, biceps, rear delts, rhomboids, mid traps
Assisting Muscles: Rotator cuff, forearms, serratus anterior
Stabilizers: Transverse Abdominis, glute max/med, low traps, erector spinae
Relaxed Muscles: Rear delts, triceps, pecs
VARIATIONS:
Hold
Single Arm
Pulses
Widen hand grip to go lower down back and shoulder
Underhand grip for more bicep
Stems of high bars for more bicep
One Arm Pull
MODIFICATIONS
Lighten second white/yellow spring
Bring hands closer together
ADVANCEMENTS
Add second white/yellow spring
Widen hands
PREGNANCY MODIFICATIONS
should be ok, possibly lighter tension