ARMS
SPRINGS:
WOMEN: 4Y-1R2Y // 3W-1B1W
MEN: 5Y-1R4Y // 4W-1B4W
SET-UP:
Face mirror and grab black handle of primary
Kneel on middle line and tuck toes in pocket by springs
Place secondary hand on top edge of carriage and pull primary elbow in towards ribcage
Eyes at top of carriage
MOVEMENT:
Pull and bend your arm in for 1, pull and bend your arm in for 2, pull and bend your arm in for 3, Pull and bend your arm in for 4
Lengthen your arm for 1, lengthen your arm for 2, lengthen your arm for 3, lengthen your arms for 4
TIME: At least 1 minute
ACTION: Pulling against the tension
MUSCLE DRIVERS
Primary Movers: biceps
Assisting Muscles: Front delt (isometric), forearms, lats
Stabilizers: Transverse Abdominis, glute max/med, multifidi
Relaxed Muscles: Rear delts, triceps, lats
VARIATIONS:
Pulses
Extend opposite leg
Flying
Press fist towards mirror
Hammer Curl
Arnold Press motion for more shoulder
MODIFICATIONS
Lighten second white/yellow spring
ADVANCEMENTS
Add second white/yellow spring
Extend opposite leg out
Flying
PREGNANCY MODIFICATIONS
should be ok, possibly lighter tension