Set-Up:
Kneel on your heels, facing the front of the room.
Hold the short straps in each hand.
Sit tall with a neutral spine, shoulders relaxed.
Movement:
Exhale: Extend the arms long and forward starting by the hips raising hands up to shoulder height, palms facing in or up.
Inhale: lower the arms back to hip height.
Main focus:
Upper-body strength and shoulder stability, with an emphasis on controlled arm movement and postural control.
Primary Muscles Worked:
Deltoids (shoulders): primary muscles controlling the arm movement.
Triceps: support the arm extension.
Latissimus dorsi (lats): assist with shoulder control.
Serratus anterior: supports scapular stability and smooth shoulder movement.
Abdominals and core: stabilise the trunk and maintain good posture throughout.
Jumpboard required
1. Weighted straps: Option to use weighted straps on the wrists for an added challenge.
1. High/Low Kneeling Combination: Alternate from low kneeling to high kneeling while moving the arms in a controlled pattern, adding a balance challenge.
2. Serve the Platter + Parallel Arms Combination: Bring the arms to shoulder height, bend the elbows close to the ribs, extend the arms back out, then lower the arms to hip height. Challenges shoulder and bicep endurance while improving postural stability.
3. Arm Circles: Perform controlled arm circles while maintaining stability through the torso and lower body to increase shoulder stability and coordination.
1. Smaller ROM: Reduce the range of motion and perform small, controlled lifts while maintaining alignment and muscular engagement.
2. Serve the Platter: With the arms extended forward at shoulder height, bend and straighten the elbows while keeping them close to the ribs.
3. Circles in Front: Hold the arms in line with the shoulders and perform small, controlled circles while maintaining stability through the torso.
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.