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 mirror
Kneel on middle line and tuck toes in pockets by springs
Megaformer: back pockets
Maven: Pockets at 10&11
Stretch spine up from your knees and bring elbows in by ribs with palms up
Gaze straight ahead
MOVEMENT:
Lift your arms up and out for 1, squeeze your arms in for 2, lift your arms up and out for 3, squeeze your arms in for 4
Bend your elbows behind your head for 1, bend your elbows for 2, bend your elbows for 3, bend your elbows for 4
THINGS TO CONSIDER:
Watch that toes are truly anchored in pockets
TIME: At least 2 minutes
ACTION: Pressing against the tension
MUSCLE DRIVERS
Primary Movers: Anterior “front” delts (shoulder flexion), upper pecs “chest” (helps shoulder flexion), triceps (elbow extension)
Assisting Muscles: Pec Major “chest”, serratus anterior (scapular protraction & stability), forearm (grip)
Stabilizers: Rotator cuff, traps, rhomboids, glute max (hip/pelvis stability), transverse abdominis, obliques (avoid back extension and rib flare), pelvic floor
Relaxed Muscles: Rear delt, lats, biceps
VARIATIONS:
Pulses
Change angle of hands
Change angle of arms
Single Leg
Leaning Tower
Leaning Tower Holds
Single Arm
Upping tension
Tree Hugger w/ Palms Up (more chest & bicep)
Lateral Serve the Platter // W (more bicep)
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 Serve the Platter
PREGNANCY MODIFICATIONS
lighter tension as needed
sit on heels as needed