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 out wide in line with chest
Gaze straight ahead
MOVEMENT:
Squeeze your arms in for 1, squeeze through your chest and under arms for 2, squeeze your arms in for 3, squeeze through your chest and under arms for 4
Open your arms back out wide for 1, open your arms out wide for 2, open your arms out wide for 3, open your arms out wide for 4
THINGS TO CONSIDER:
Watch that toes are truly anchored in pockets
Make sure arms are level with your chest vs shoulders to keep tension out of neck
TIME: At least 2 minutes
ACTION: Pressing against the tension
MUSCLE DRIVERS
Primary Movers: Anterior “front” delts (shoulder flexion), pec major “chest” (helps shoulder flexion),
Assisting Muscles: Biceps (stabilize elbows), serratus anterior, (scapular protraction) forearms
Stabilizers: Rotator cuff, traps, rhomboids, glute max (hip/pelvis stability), transverse abdominis, obliques
Relaxed Muscles: Rear delt, lats, rhomboids
VARIATIONS:
Single Leg
Leaning Tower
Leaning Tower Holds
Single Arm
Twisted Tailbone Chest Fly
Upping tension
Tree Hugger w/ Palms Up (more chest & bicep)
Change angle of arm pattern
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 Tree Hugger
PREGNANCY MODIFICATIONS
lighter tension as needed
sit on heels as needed