ARMS
SPRINGS:
WOMEN: 2Y-5 // 2W-4
MEN: 5Y-1R1-3Y // 1B-1B1-4W
SET-UP:
Grab black hard handles, cross them like an “X”, make a fist, and face back wall
Kneel on middle line and tuck toes in pockets by mirror
Megaformer: front pockets near #1
Maven: front pockets near #1
Stretch spine up from your knees and bring your arms out in front of your chest
Gaze straight ahead
MOVEMENT:
Lift your arms up overhead like a “Y” for 1, pull your lats down for 2, lift your arms up overhead like a “Y” for 3, pull your lats down for 4
Resist tension as hands come forward 1, resist arms our in front of your chest for 2, resist arms our in front of your chest for 3, resist arms our in front of your chestfor 4
TIME: At least 2 minutes
ACTION: Pulling against the tension
MUSCLE DRIVERS
Primary Movers: Traps, rear delts, supraspinatus (shoulder abduction), rhomboids
Assisting Muscles: Serratus anterior (scapular stabilization), rotator cuff, forearm muscles
Stabilizers: Transverse abdominis, obliques, glute max/med, erector spinae
Relaxed Muscles: Pec major, front delts, lats, biceps
VARIATIONS:
Snow Angels
Hold
Kneeling Rear Delt Fly
Leaning Tower
Leaning Tower Holds
Upping tension
Sit towards heels/holds
Newspaper
MODIFICATIONS
Lighten tension by one yellow or white
Limit range of motion
Sit on heels
ADVANCEMENTS
Add additional yellows or whites or up to reds or blacks
Leaning Tower Hold x Kneeling Y-Row
PREGNANCY MODIFICATIONS
lighter tension as needed
sit on heels as needed