ARMS
SPRINGS:
WOMEN: 4Y-1R1-3Y // 4W-1B1-3W
MEN: 1R1Y-2R // 1B1W-2B
SET-UP:
Stand behind back platform with feet parallel to hips
Grab red hard handles, make a fist, and face mirror
Straighten arms and squat down
Gaze straight ahead
MOVEMENT:
Stand and brace the glutes for 1, row your arms back for 2, stand brace your glutes for 3, row your arms back for 4
Squat for 1, lengthen your arms for 2, squat for 3, lengthen your arms for 4
THINGS TO CONSIDER:
Focus on keeping tension through heels to create more glute work
TIME: At least 2 minutes
ACTION: Pulling against the tension
MUSCLE DRIVERS
Primary Movers:
Upper Body: Lats, rear delts, rhomboids, traps, biceps
Lower Body: glute max, quads, glute medius
Assisting Muscles: Hamstrings, adductors, forearms
Stabilizers: Pelvic floor, glute max/med (hip/pelvis stability), transverse abdominis, transverse abdominis, obliques
Relaxed Muscles: Hip flexors, hamstrings, triceps, front delts, pecs
VARIATIONS:
Holds
Circles
Single Arm
Leg variations
Split Squat Stance (Stationary Lunge) : holds/pulses
Regular Squats: holds/pulses
Plie Squat
Upping tension
MODIFICATIONS
Lighten tension by one yellow or white (if on one yellow go to weights under back platform)
Limit range of motion
Move slightly closer to back platform
ADVANCEMENTS
Add additional yellows or whites
Step back further away from back platform
PREGNANCY MODIFICATIONS
lighter tension as needed