ARMS
SPRINGS:
WOMEN: 4Y-1R1Y // 3Y-1B1W
MEN: 1R-1R1-4Y // 1B-1B1-4W
SET-UP:
Stand on primary arm side of back high bar and grab red handle
Pull red handle so you can kneel on middle line of carriage
Tuck toes in pocket by mirror and bring secondary hand to top edge of carriage
Lengthen arm out with thumb up
Push into toes and lean nose over springs in tabletop position
Eyes at springs
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 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: 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
Flying
One Arm Pull
Add Crunch **see below
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