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 arms up like football goal post
Gaze straight ahead
MOVEMENT:
Press your arms overhead for 1, press your arms overhead for 2, press your arms overhead for 3, press your arms overhead for 4
Bend your elbows alongside your face for 1, bend your elbows for 2, bend your elbows for 3, bend your elbows for 4
THINGS TO CONSIDER:
Watch placement of arms -> elbows should sit slightly in front of shoulder
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), medial delts, triceps
Assisting Muscles: Upper pectoralis “chest” major (helps shoulder flexion), serratus anterior (upward rotation and scapular extension) upper traps (upward rotation
Stabilizers: Rotator cuff, lower traps, transverse abdominis, glute max, glute med, pelvic floor
Relaxed Muscles: Lats, posterior delts, lower pecs (lengthening)
VARIATIONS:
Pulses
Chest Press (elbows squeeze in)
Single Leg
Leaning Tower
Leaning Tower Holds
Single Arm
Hammer Press
Upping tension
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 Shoulder Press
PREGNANCY MODIFICATIONS
lighter tension as needed
sit on heels as needed