ARMS
SPRINGS:
WOMEN: 2Y-4 // 2W-4
MEN: 4Y-1R1Y // 4W-1B2Y
SET-UP:
Knees back platform strap with butterfly knees
Palms on:
Megaformer: back carriage pockets
Maven: carriage pockets at 10&11
Sit back into child’s pose
Eyes straight down at the floor at well between carriage and back platform
MOVEMENT:
Pull through the palms as you lift your chest for 1, keep your arms straight for 2, pull through your palms and lift your chest for 3, keep your arms straight for 4
Unfold the spine for 1, unfold to a child’s pose for 2, unfold the spine for 3, unfold to a child’s pose on 4…
TIME: At least 1 minute
ACTION: Pulling against the tension
MUSCLE DRIVERS
Primary Movers: Erector Spinae (spinal extension), multifidis, lats, triceps, serratus anterior
Assisting Muscles: Glute max (pelvic stability), lower traps
Stabilizers: Transverse Abdominis, rotator cuff
Relaxed Muscles: Rectus abdominis, hip flexors, pec major & minor
VARIATIONS:
Hold
Single Arm
See Below**
MODIFICATIONS
Lighten second white/yellow spring
ADVANCEMENTS
Walk knees back on the platform for Mega or up carriage on Maven
Add second white/yellow spring
PREGNANCY MODIFICATIONS
should be ok, possibly lighter tension
VARIATIONS
BACK CARRIAGE TRICEP PULL
BACK CARRIAGE BICEP PULL (GRIP UNDER BACK CARRIAGE STRAP)
BACK PLATFORM QUEEN COBRA
SPRINGS:
WOMEN: 2Y-4 // 2W-4
MEN: 4Y-1R1Y // 4W-1B2Y
SET-UP:
Knees back carriage strap with butterfly knees
Palms on:
Megaformer: Rolling back handles
Maven: Back platform rails
Sit back into childs pose
Eyes straight down at the floor at well between carriage and back platform
MOVEMENT:
Pull through the palms as you lift your chest for 1, keep your arms straight for 2, pull through your palms and lift your chest for 3, keep your arms straight for 4
Unfold the spine for 1, unfold to a child’s pose for 2, unfold the spine for 3, unfold to a child’s pose on 4…
TIME: At least 1 minute
ACTION: Pulling against the tension
MUSCLE DRIVERS
Primary Movers: Erector Spinae (spinal extension), multifidis, lats, triceps, serratus anterior
Assisting Muscles: Glute max (pelvic stability), lower traps
Stabilizers: Transverse Abdominis, rotator cuff
Relaxed Muscles: Rectus abdominis, hip flexors, pec major & minor
VARIATIONS:
Hold
Single Arm
See Below**
MODIFICATIONS
Lighten second white/yellow spring
ADVANCEMENTS
Walk knees back on the carriage
Add second white/yellow spring
PREGNANCY MODIFICATIONS
should be ok, possibly lighter tension
VARIATIONS
BACK PLATFORM TRICEP PULL
BACK PLATFORM BICEP PULL (GRIP UNDER BACK PLATFORM STRAP)