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 overhead with thumbs back toward mirror
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 behind your head 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 ears
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: Triceps
Assisting Muscles: Rear delts (help stabilize shoulders), lats
Stabilizers: Rotator cuff, lower traps, rhomboids, transverse abdominis, glute max (hip stability from kneeling), pelvic floor
Relaxed Muscles: Biceps (elbow flexion), front delts (shoulder flexion), pec major “chest” (adduction)
VARIATIONS:
Pulses
Change angle of hands
Change angle of arms
Lift feet off floor (more core instability)
Single Arm
Holds
Bent Elbow
Arms Overhead
Come to toes
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