ARMS
SPRINGS:
WOMEN: 3Y-1R // 3W-1B
MEN: 5Y-1R2Y // 4Y-1B2W
SET-UP:
Grab black hard handles
Sit on carriage at #6, face mirror and lift heels into a V-sit
Stretch spine tall
Gaze at top of mirror wall
MOVEMENT:
Pull your arms in for 1, bend your knees in for 2, pull your arms in for 3, bend your knees in for 4
Lengthen your arms out for 1, kick your legs out for 2, lengthen your arms out for 3, kick your legs out for 4
THINGS TO CONSIDER:
Watch shoulder shrugging
Careful of spine -> if rounding cue glutes and inner thighs + lift in chest
Very challenging for balance and posture
TIME: At least 2 minutes
ACTION: Pulling against the tension
MUSCLE DRIVERS
Primary Movers: Pec major, front delts (shoulder abduction), quads
Assisting Muscles: Lower traps, lats (shoulder extension), teres minor (external rotation), glute max/med
Stabilizers: Rotator cuff, transverse abdominis, rectus abdominis
Relaxed Muscles: Rear delts, lats, rhomboids
VARIATIONS:
Holds
Circles
V-Ups
Flutter Kicks
Scissor Kicks
Butterly Legs
Upping tension
MODIFICATIONS
Place feet/foot on carriage
Move arms only vs legs
Lighten tension by one yellow or white (if on one yellow go to weights under back platform)
Limit range of motion
Sit slightly further back on carriage
ADVANCEMENTS
Add additional yellows or whites
Sit towards heels to hold spine in diagonal position for majority of motion
Hold legs at full extension
PREGNANCY MODIFICATIONS
Kneeling Tree Hugger