Set-Up:
Kneel on your heels, facing the front of the room.
Hold the short straps in your hands.
Lean the upper body slightly forward from the hips while keeping the spine neutral.
Start with the arms in a 90°/90° position, elbows bent inline with shoulders, palms down.
Movement:
Exhale: Press the arms forward and slightly upward into a shoulder-height extension.
Inhale: Bend the elbows to return to the 90° position.
Maintain the slight forward incline and keep the shoulders down throughout.
Main focus:
Upper-body strength and shoulder stability, with an emphasis on controlled arm movement, scapular stability, and postural control.
Primary Muscles Worked:
Deltoids (shoulders): primary movers during the pressing action.
Triceps brachii: extend the elbows as the arms press forward.
Latissimus dorsi (lats): assist with shoulder control and stability throughout the movement.
Serratus anterior: stabilises the shoulder blades and supports smooth scapular movement.
Abdominals and core: provide trunk stability and help maintain the neutral spine and forward-leaning position.
Jumpboard required
1. Weighted straps: Option to use weighted straps on the wrists for na 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.
1. Pulses: Perform small, controlled bend & extend from the 90 º arm position.
2. Elbows Open + Close: Sit tall and move the elbows from in front of the shoulders to out to the sides while maintaining a 90 º bend.
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.