ARMS
SPRINGS:
WOMEN: 3Y-1R // 2W-1B
MEN: 5Y-1R2Y // 1B-1B3W
SET-UP:
Grab black hard handles and cross them
Sit on carriage, face springs, and lift feet into a V-situ above the straps
Stretch spine tall
Gaze at top of back wall
MOVEMENT:
Pull your arms out and back for 1, extend your legs for 2, pull your arms out and back for 3, extend your legs for 4
Resist your arms forward for 1, bend knees in for 2, resist your arms forward for 3, bend knees in for 4
THINGS TO CONSIDER:
Watch shoulder shrugging
Low back may start to round -> help push hand in middle of back and help them lift chest
TIME: At least 2 minutes
ACTION: Pulling against the tension
MUSCLE DRIVERS
Primary Movers:
Arms: Rear delts (shoulder abduction), rhomboids & mid traps (scapular retraction)
Core: Rectus abdominis, transverse abdominis, hip flexors
Assisting Muscles: Lower traps, lats (shoulder extension), teres minor (external rotation)
Stabilizers: Rotator cuff, transverse abdominis, glute max/med
Relaxed Muscles: front delts, pec major & minor, serratus anterior
VARIATIONS:
Holds
Circles
V-Ups with legs & chest
Flutter Kicks
Scissor Kicks
Upping tension
MODIFICATIONS
Lighten tension by one yellow or white (if on one yellow go to weights under back platform)
Limit range of motion
Place foot // feet on carriage
ADVANCEMENTS
Add additional yellows or whites
Step back further away from back platform
Hold legs out in an extension
PREGNANCY MODIFICATIONS
criss cross legs vs V-Sit