ARMS
SPRINGS:
WOMEN: 1R1-4Y // 1B1-4W
MEN: 1R3Y-2R // 2B-2B1-2W
SET-UP:
Grab black hard handles
Lay on stomach with chin near back edge of carriage and feet towards the mirror
Stretch arms out to the side and turn palms to face mirror
Gaze at well
MOVEMENT:
Pull your arms back for 1, lift your chest for 2, pull your arms back in for 3, lift your chest for 4
Lower your chest for 1, resist arms out to the side for 2, lower your chest for 3, resist arms out to the side for 4
THINGS TO CONSIDER:
Watch that hands don’t rest on carriage rails or the carriage
Works posterior chain and shoulder stability
Back-body strength
TIME: At least 2 minutes
ACTION: Pulling against the tension
MUSCLE DRIVERS
Primary Movers: Erector spinae (main), glute max, hamstrings, rear delts, lats
Assisting Muscles: traps, rhomboids, rotator cuff
Stabilizers: Transverse abdominis, obliques, pelvic floor, glute med/min, neck extensors
Relaxed Muscles: Rectus abdominis, hip flexors, front delts, pecs
VARIATIONS:
Holds
Pulses
Flutter kick feet
Lift thighs for deeper back flexion and glute engagement
Fast In x Slow Out
Slow In x Fast Out
Leg lifts
MODIFICATIONS
Lighten tension by one yellow or white
Limit range of motion
Rest arms on rails between reps
ADVANCEMENTS
Add additional yellows or whites
Mover body further back towards mirror
PREGNANCY MODIFICATIONS
Kneeling Rear Delt Fly - 2Y-3 // 2W-3