Set-up:
Face the back of the room, kneeling with the knees against the shoulder rests.
Hold the straps with your arms by your sides, palms facing back.
Sit tall with a neutral spine and relaxed shoulders.
Movement:
Exhale, press the arms straight back behind the hips.
Inhale, return to hip level with control.
Keep the arms long and the shoulders relaxed throughout.
Hold:
Pause arms straight behind the hips in a kneeling position for isometric triceps activation.
Pulses:
Controlled pushes back. Small range of motion.
Lateral Pulses:
With arms straight, pulse them slightly out to the sides and back while keeping the spine tall. Targets triceps and shoulder stabilisers.
1B
6th, 3rd, 2nd
Exhale push triceps back, inhale hands in line with hips.
Muscles Worked:
Triceps – elbow extension.
Posterior Deltoids – assist with arm extension.
Core – maintain posture.
Muscles Mobilised:
Shoulders – extension.
Scapulae – retraction and depression.
Ball:
Place between thighs when kneeling for adductor engagement.
Regression:
Switch to long straps.
Reduce range of arm press.
Springs: Use fewer springs (1Y).
Progression:
Rise into high kneeling for increased core and balance demand.
Springs: Add more for resistance (1B1Y).
Modification:
Try cross-legged seated option or seated on shortbox.