ARMS
SPRINGS:
WOMEN: 1R-2R // 1B-2B
MEN: 2R-3R // 2B-3B
SET-UP:
Grab black handles
Lay at the top of your carriage with head closest to mirror
Bring elbows in towards ribs
Lift heels up aligned with knees
Look at ceiling with neck on carriage
MOVEMENT:
Exhale your breath as you curl your arms for 1, squeeze your biceps to ribs for 2, curl your arms for 3, squeeze your biceps to ribs for 4
Lengthen your arms for 1, lengthen your arms for 2, lengthen your arms for 3, lengthen your arms for 4
THINGS TO WATCH:
Rib flare // low back arch -> Cue clients to exhale as they pull rib cage and abdomen in as you push arms out
Locking elbows -> end press before locking
Slipping -> cue body coming closer to mirror or anchor toes into pockets
TIME: At least 2 minutes
ACTION: Pulling against the tension
MUSCLE DRIVERS
Primary Movers: Biceps, Anterior delts (shoulder flexion)
Assisting Muscles: Front delts (shoulder stability, transverse abdominis, obliques
Stabilizers: Rotator cuff, lower traps, transverse abdominis, pelvic floor, glutes
Relaxed Muscles: Triceps, lats, hip flexors
VARIATIONS: (SO MANY GET CREATIVE BUT TEST FIRST)
Pulse Arms
Full Range Speed
Leg Lifts
Leg Extensions
Flutter Kicks
Scissor Kicks
Butterfly legs
Hold Legs Out
Crunches
Press Knuckles Up
Press arms up overhead towards mirror
MODIFICATIONS
Range of Motion
Drop Heels to Carriage
Remove white/yellow spring
Move body closer to springs
ADVANCEMENTS
Add more second white/yellow spring or up to reds/blacks
Hold Legs Extended
Move body closer to mirror
PREGNANCY MODIFICATIONS
Kneeling Bicep Curl 2Y-5 // 2W-4