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 overhead with thumbs pointed towards back wall
Gaze straight ahead
MOVEMENT:
Squeeze your arms in as you 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 behind your head 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 ears
Watch that toes are truly anchored in pockets
TIME: At least 2 minutes
ACTION: Pressing against the tension
MUSCLE DRIVERS
Primary Movers: Triceps
Assisting Muscles: Rear delts (help stabilize shoulders), lats
Stabilizers: Rotator cuff, lower traps, rhomboids, transverse abdominis, glute max (hip stability from kneeling), pelvic floor
Relaxed Muscles: Biceps (elbow flexion), front delts (shoulder flexion), pec major “chest” (adduction)
VARIATIONS:
Pulses
Change angle of hands
Change angle of arms
Single Leg
Leaning Tower
Leaning Tower Holds
Single Arm
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 Tricep Extension
PREGNANCY MODIFICATIONS
lighter tension as needed
sit on heels as needed