ARMS
SPRINGS:
WOMEN: 5Y-1R2Y // 4Y-1B2W
MEN: 1R3Y-2R // 2B-2B1-2W
SET-UP:
Stand in the well and grab red handles outside of back high bars
Sit on carriage and swing feet back by mirror to lay stomach on to carriage and bring head towards back edge of carriage near springs
Stretch arms out in front of you be rails
Gaze at well
MOVEMENT:
Pull your elbows back for 1, lift your chest for 2, pull your elbows back in for 3, lift your chest for 4
Lower your chest for 1, lengthen your arms for 2, lower your chest for 3, lengthen your arms for 4
THINGS TO CONSIDER:
Watch that hands don’t rest on carriage rails or the carriage
TIME: At least 2 minutes
ACTION: Pulling against the tension
MUSCLE DRIVERS
Primary Movers: lats, biceps (elbows bend), rear delts, erector spinae
Assisting Muscles: rhomboids, brachialis/brachioradialis, rotator cuff, forearms
Stabilizers: Transverse abdominis, obliques, glute max/med, lower traps
Relaxed Muscles: Pec major, front delts, triceps
VARIATIONS:
Holds
Pulses
Flutter kick feet
Lift thighs for deeper back flexion and glute engagement
Speed
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 Lat Pull