Set-up:
Sit on the long box, facing forward, with feet on either side for stability.
Hold the short straps and clasp the hands together.
Hinge slightly forward from the hips, keeping the spine long.
Keep the elbows close to the ears.
Movement:
Exhale, extend the arms up and forward from the elbows.
Inhale, bend the elbows to return to the starting position with control.
Maintain the elbows in line and close to the head throughout.
Hold:
Pause arms at full range in an isometric triceps hold for a few seconds.
Small Triceps Pushes:
Short, controlled presses at top range to build endurance.
1B
6th, 3rd, 2nd
Long box
Exhale to extend, inhale to lower.
Muscles Worked:
Triceps- Primary mover.
Posterior deltoids & Upper back to stabilise shoulders.
Core & Obliques to maintain stability and spinal alignment.
Regression:
Use long straps to reduce resistance.
Springs: Decrease springs (1Y), carriage will be instable.
Progression:
Springs: Add more springs for added resistance (1B1Y).
Modification:
Hamstring heart opener.