ARMS
SPRINGS:
WOMEN: 1Y-3 // 1W-3
MEN: 2Y-4 // 2W-4
SET-UP:
Stand behind back platform with feet in a plie/sumo squat position
Grab red hard handles, make a fist, and face back wall with elbows in towards the ribs with palms up
Face palms back towards back wall and hinge slightly from hips
Gaze at springs on carriage
MOVEMENT:
Lift your arms up and out for 1, plie squat for 2, lift your arms up and out for 3, plie squat for 4
Resist your arms down for 1, stand up for 2, resist your arms down for 3, stand for 4
THINGS TO CONSIDER:
Watch shoulder shrugging
TIME: At least 2 minutes
ACTION: Pushing against the tension
MUSCLE DRIVERS
Primary Movers: Anterior “front” delts (shoulder flexion), upper pecs “chest” (helps shoulder flexion), triceps (elbow extension), upper traps (scapular upward), adductors, glute max
Assisting Muscles: Pec Major “chest”, serratus anterior (scapular protraction & stability), forearm (grip)
Stabilizers: Rotator cuff, traps, rhomboids, glute max/med (hip/pelvis stability), transverse abdominis, pelvic floor
Relaxed Muscles: Rear delt, lats, biceps
VARIATIONS:
Holds
Circles
Single Arm
Tree Hugger Arms
Leg variations
Bulgarian Split Squats
Regular Squats: holds/pulses
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