ARMS
SPRINGS:
WOMEN: 3Y-5 // 2W-4
MEN: 5Y-1R1Y // 4W-1B3Y
SET-UP:
Grab black handles and lift arms up in line with shoulders
Kneel in middle line, face back wall, and tuck toes in carriage pockets near mirror
Lift hips up off heels and stretch spine up straight
Gaze straight out at back wall
MOVEMENT:
Bicep curl your arms for 1, squeeze your arms in towards your ribs for 2, bicep curl your arms for 3, squeeze your arms in towards your ribs for 4
Lengthen arms for 1, lengthen arms for 2, lengthen arms for 3, lengthen arms for 4
TIME: At least 2 minutes
ACTION: Pulling against the tension
MUSCLE DRIVERS
Primary Movers: Triceps, rear delts, lats, glute max (hip stability), hamstrings
Assisting Muscles: Lower traps, rhomboids, rotator cuff, transverse abdominis, obliques
Stabilizers: Glute max/med, pelvic floor
Relaxed Muscles: Biceps, front delts, pec major (chest)
VARIATIONS:
Holds
Pulses
Single Arm
Leg variations
Split Squat Stance: holds/pulses
Squats: holds/pulses
Upping tension
Cross Cables
Change hand placement
palms back
palms forward
hammer
MODIFICATIONS
Lighten tension by one yellow or white
Limit range of motion
Sit on heels
ADVANCEMENTS
Add additional yellows or whites
PREGNANCY MODIFICATIONS
lighter tension as needed