ARMS
SPRINGS:
WOMEN: 1Y-3 // 1W-3
MEN: 2Y-5 // 2W-1B
SET-UP:
Kick carriage to the back with knees on middle line and toes hooked against pocket near mirrors
Grab back high bar stem with primary hand and place secondary hand on edge of carriage under shoulder
Push into toes and lean nose over springs in tabletop position
Eyes at back platform and well
MOVEMENT:
Pull and bend your arms in for 1, pull and bend your arms in for 2, pull and bend your arms in for 3, Pull and bend your arms in for 4
Lengthen your arms for 1, lengthen your arms for 2, lengthen your arms for 3, lengthen your arms for 4
TIME: At least 1 minute
ACTION: Pulling against the tension
MUSCLE DRIVERS
Primary Movers: Lats, biceps, rear delts, rhomboids, mid traps
Assisting Muscles: Rotator cuff, forearms, serratus anterior
Stabilizers: Transverse Abdominis, glute max/med, low traps, erector spinae
Relaxed Muscles: Rear delts, triceps, pecs
VARIATIONS:
Hold
Pulses
Extend opposite leg
Could turn high bar to “T” for more shoulder
One Arm Row
Add Crunch **see below
MODIFICATIONS
Lighten second white/yellow spring
Bring hands closer together
ADVANCEMENTS
Add second white/yellow spring
Extend opposite leg out
PREGNANCY MODIFICATIONS
should be ok, possibly lighter tension