ARMS
SPRINGS:
WOMEN: 2Y-5 // 2W-4
MEN: 5Y-1R1-3Y // 1B-1B1-4W
SET-UP:
Grab black hard handles, cross them like an “X”, make a fist, and face springs
Kneel on middle line and tuck toes in pockets by mirror
Megaformer: front pockets near #1
Maven: front pockets near #1
Stretch spine up from your knees and bring your arms next to your hips
Gaze straight ahead
MOVEMENT:
Pull your shoulder blades (rhomboids) back for 1, pull your palms back for 2, pull your shoulder blades back for 3, pull your shoulder blades back for 4
Resist tension as hands come forward 1, resist arms for 2, resist arms for 3, resist arms for 4
TIME: At least 2 minutes
ACTION: Pulling against the tension
MUSCLE DRIVERS
Primary Movers: Pectoralis major (pressing outward), anterior delts (shoulder flexion), triceps (elbow extension)
Assisting Muscles: Serratus anterior (scapular stabilization), rotator cuff, upper traps, transverse abdominis, obliques
Stabilizers: Rotator cuff, pelvic floor, glute max/med
Relaxed Muscles: Posterior delts (shoulder extension, rhomboids, lats
VARIATIONS:
Pulses
Hold
Waving Arms
Leaning Tower
Leaning Tower Holds
Upping tension
Sit towards heels/holds
Arm Extensions
Arm Extension Holds
Arm Extension Circles
Bent Arm Lateral Raises
X-Row
Face Pulls
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 Chest Opener
PREGNANCY MODIFICATIONS
lighter tension as needed
sit on heels as needed