Set-up:
Sit on the long box, facing forward, with legs on either side.
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:
Open the arms out to the sides with a slight bend in the elbows.
Bring the arms back to center, maintaining the microbend and engaging the chest.
Keep the torso stable and avoid arching through the lower back.
Smaller range of motion:
Make movement smaller to fatigue targeted muscles.
1B
6th, 3rd, 2nd
Long box
Inhale open, exhale to close.
Muscles Worked:
Pectorals – closing arms to centre.
Deltoids – arm control through opening and closing.
Core – stabilisation in kneeling position.
Muscles Mobilised:
Shoulder joint – horizontal adduction/abduction.
Chest – stretched as arms open.
Regression:
Shorter range of motion.
Springs: Use fewer springs to reduce resistance.
Progression:
Springs: Add more springs for increased resistance.