ARMS
SPRINGS:
WOMEN: 1Y-3 // 1W-3
MEN: 2Y-4 // 2W-4
SET-UP:
Grab red hard handles, make a fist, and face back wall
Sit on back platform edge with heels on floor
Bring arms up like football goal post
Gaze straight ahead
MOVEMENT:
Press your arms overhead for 1, press your arms overhead for 2, press your arms overhead for 3, press your arms overhead for 4
Bend your elbows alongside your face for 1, bend your elbows for 2, bend your elbows for 3, bend your elbows for 4
THINGS TO CONSIDER:
Watch placement of arms -> elbows should sit slightly in front of shoulder
If high bars are in the way, feel free to turn them out to a “T”
TIME: At least 2 minutes
ACTION: Pressing against the tension
MUSCLE DRIVERS
Primary Movers: Anterior “front” delts (shoulder flexion), medial delts, triceps
Assisting Muscles: Upper pectoralis “chest” major (helps shoulder flexion), serratus anterior (upward rotation and scapular extension) upper traps (upward rotation
Stabilizers: Rotator cuff, lower traps, transverse abdominis, glute max, glute med, pelvic floor
Relaxed Muscles: Lats, posterior delts, lower pecs (lengthening)
VARIATIONS:
Pulses
Chest Press (elbows squeeze in)
Lift feet off floor (more core instability)
Single Arm
Holds
Bent Elbow
Arms Overhead
Come to toes
Hammer Press
Upping tension
MODIFICATIONS
Lighten tension by one yellow or white (if on one yellow go to weights under back platform)
Limit range of motion
ADVANCEMENTS
Add additional yellows or whites
PREGNANCY MODIFICATIONS
lighter tension as needed