Set-up:
Kneel on the carriage, facing the front of the room, with the glutes resting on the heels.
Hold the short straps with palms facing forward.
Sit tall with a neutral spine and relaxed shoulders.
Movement:
Extend the arms forward at chest height. Open the arms out to the sides, palms facing in.
Sweep the arms back down to the starting position next to the hips, palms facing forward.
Repeat with control, keeping the torso stable throughout.
Hold & Small Circles:
Hold arms in line with shoulders to the front of the body and make small circles. Palsm facing up.
1B
6th, 3rd
Inhale to open, exhale to close.
Muscles Worked:
Pectorals – bringing arms forward and controlling circle.
Deltoids – arm movement in abduction/adduction.
Biceps – assist in arm flexion.
Core – stabilise torso in kneeling position.
Muscles Mobilised:
Shoulder Joint – horizontal adduction/abduction, circular mobility.
Chest – lengthened as arms open.
Regression:
Make the arm circle smaller and more controlled.
Springs: Use fewer springs to lighten resistance (1Y).
Progression:
Lift off heels into high kneeling for greater core activation.
Springs: Add more springs for increased resistance (1B1Y).
Modification:
Cross-legged option or seated on the short box.
Alternate from low kneeling to high kneeling while moving arms – adds dynamic coordination and stability demand.
High Kneeling:
Rise up to high kneeling position.
Combine High and Low kneeling:
Alternate from low kneeling to high kneeling while moving arms.