ARMS
SPRINGS:
WOMEN: 2Y-4 // 2W-4
MEN: 4Y-1R1Y // 4W-1B2Y
SET-UP:
Knees back carriage strap with butterfly knees
Fingertips on:
Megaformer: Rolling back handles
Maven: Back platform rails
Sit back into childs pose
Eyes straight down at the floor at well between carriage and back platform
MOVEMENT:
Bend your arms in for 1, pull your lats down for 2, bend your arms in for 3, pull your lats down for 4
Lengthen your arms for 1, lengthen your arms for 2, lengthen your arms for 3, lengthen your arms for 4
THINGS TO CONSIDER
Watch that as arms lengthen clients don’t go so far as to pop shoulder out of shoulder joint -> keep some lat engagement for shoulder stability
Make sure knees are truly butterfly so client can arch the spine
TIME: At least 1 minute
ACTION: Pulling against the tension
MUSCLE DRIVERS
Primary Movers: Erector Spinae (spinal extension), multifidis, lats, triceps, serratus anterior
Assisting Muscles: Glute max (pelvic stability), lower traps
Stabilizers: Transverse Abdominis, rotator cuff
Relaxed Muscles: Rectus abdominis, hip flexors, pec major & minor
VARIATIONS:
Hold
Single Arm
See Below**
MODIFICATIONS
Lighten second white/yellow spring
ADVANCEMENTS
Walk knees back on the carriage
Add second white/yellow spring
PREGNANCY MODIFICATIONS
should be ok, possibly lighter tension
BACK CARRIAGE TRICEP PULL
SPRINGS:
WOMEN: 2Y-4 // 2W-4
MEN: 4Y-1R1Y // 4W-1B2Y
SET-UP:
Knees back platform strap with butterfly knees
Fingertips on:
Megaformer: back carriage pockets
Maven: carriage at 10&11
Sit back into child’s pose
Eyes straight down at the floor at well between carriage and back platform
MOVEMENT:
Bend your arms in for 1, pull your lats down for 2, bend your arms in for 3, pull your lats down for 4
Lengthen your arms for 1, lengthen your arms for 2, lengthen your arms for 3, lengthen your arms for 4
THINGS TO CONSIDER
Watch that as arms lengthen clients don’t go so far as to pop shoulder out of shoulder joint -> keep some lat engagement for shoulder stability
Make sure knees are truly butterfly so client can arch the spine
TIME: At least 1 minute
ACTION: Pulling against the tension
MUSCLE DRIVERS
Primary Movers: Erector Spinae (spinal extension), multifidis, lats, triceps, serratus anterior
Assisting Muscles: Glute max (pelvic stability), lower traps
Stabilizers: Transverse Abdominis, rotator cuff
Relaxed Muscles: Rectus abdominis, hip flexors, pec major & minor
VARIATIONS:
Hold
Single Arm
See Below**
MODIFICATIONS
Lighten second white/yellow spring
ADVANCEMENTS
Walk knees back on the carriage
Add second white/yellow spring
PREGNANCY MODIFICATIONS
should be ok, possibly lighter tension