Set-up:
Face the back of the room, kneeling on the carriage with the knees against the shoulder rests.
Cross the ropes in front of the body.
Hold the knots or clips with the hands in line with the hips.
Hinge the chest slightly forward while keeping the spine long.
Movement:
Exhale, extend the arms back, keeping the elbows close to the torso.
Inhale, return with control.
Hold:
Pause with straight arms for isometric tricep activation.
Small Tricep Pushes:
Short, controlled bend and stretch to build endurance.
1B 1Y
6th, 3rd, 2nd
Exhale to push, inhale to bring hands in.
Muscles Worked:
Triceps – Primary mover.
Posterior deltoids & Upper back to stabilise shoulders.
Core & Obliques to maintain stability and spinal alignment.
Ball:
Place between thighs when kneeling for adductor engagement.
Regression:
Uncross straps to create less resistance.
Springs: Lighter springs make arm workl lighter but also make the carriage less stable.
Progression:
Lift hips slightly higher for more challenge on the thighs.
Springs: Add more springs for added resistance.
Modification:
Perform triceps extensions or hamstring heart opener.