Set-Up:
Kneel on the carriage, seated back on the heels, facing forward.
Hold the short straps with palms facing each other, arms extended forward at chest height.
Sit tall with a neutral spine and relaxed shoulders.
Movement:
Inhale: Open the arms out to the side with a slight bend in the elbows.
Exhale: Bring the arms back to centre maintaining the microbend and engaging the chest.
Keep the torso stable and avoid arching through the lower back.
Main focus:
Upper-body strength and shoulder stability, with an emphasis on shoulder abduction, chest control, and postural stability.
Primary Muscles Worked:
Deltoids (shoulders): primary movers during the arm opening movement.
Pectoralis major (chest): actively engages to bring the arms back to the centre.
Rhomboids and middle trapezius: stabilise and retract the shoulder blades during the opening phase.
Abdominals and core: maintain a stable torso and neutral spine while preventing movement through the lower back.
Jumpboard required
1. Weighted straps: Option to use weighted straps on the wrists for added challenge.
1. Low to High Kneeling: Move between low kneeling and high kneeling while performing arm hugs to challenge balance, core control, and postural stability.
2. Add Circles (Small or Full): Add small or full arm circle to increase shoulder control.
1. Smaller Range of Motion: Reduce the range of motion to fatigue the targeted muscles.
2. Hold & Circles: Hold at halfway or in line with the shoulders and perform small circles with control.
1B.
Regression:
Switch to long straps to reduce resistance.
Springs: Use fewer springs 1Y.
Progression:
Rise into high kneeling position for increased core and balance demand.
Springs: Add more for greater resistance 1B 1Y.
Modification:
Cross-legged seated option or Short box seated option.