ARMS
SPRINGS:
WOMEN: 1R1-4Y // 1B1-4W
MEN: 2R1-4 // 2B1-4
SET-UP:
Lay at the top of your carriage with head closest to mirror
Push palms against the low bars
Lift heels up aligned with knees
Look at ceiling with neck on carriage
MOVEMENT:
Exhale your breath as you press your arms out for 1, press your arms out for 2, press your arms out for 3, press your arms out for 4
Resist tension as you bend your elbows for 1, resist as you bend your elbows for 2, resist as you bend your elbows for 3, resist as you bend 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: Pressing against the tension
MUSCLE DRIVERS
Primary Movers: Anterior delts (shoulder flexion), Triceps (elbow extension)
Assisting Muscles: Upper pectoralis major (chest assists shoulder flexion), serratus anterior (upward rotation of scapula), upper traps (keep from shrugging)
Stabilizers: Rotator cuff, lower traps, transverse abdominis, pelvic floor, glutes
Relaxed Muscles: Lats, posterior delts (oppose shoulder flexion), lower pecs (lengethen as arms go overhead)
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
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 Shoulder Press 2Y-5 // 2W-4