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  • Rotations

    Movement:

    Spinal / Trunk Rotation.

    Benefits of this movement:

    Strengthens Shoulders, improve the capacity to rotate your torso with control, Pelvic Stability.

    Progressions:

    • Increase Load

    • Decrease ROM

    Box or Carriage.

    • Remove feet support

    • Sit closer to the FB for stronger load

    • Kneeling on Box

    • Straighten Levers - Arms.

    • Lower & Lift Hips ( dynamic movement)

    • Woodchopper + Circle of arms + Chest Press

    • Props - Ball / Circle / Weight

    Regression:

    • Lighter Load

    • Bigger ROM

    • Seated Position / Z Sit / Cross Legged

    Muscle Groups:

    Internal & External Obliques , Deltoids

    Spring Tensions:

    Fundamental: 1B

    Intermediate: 1B+, 1BY , 1R

    Sculpt: 1R, 1RY

  •

    Slices

    Movement:

    Trunk Rotation

    Benefits of this movement:

    Oblique Rotations , Strengthen Chest & Arm.

    Progressions:

    • Increase Load

    • Full ROM

    • Add weight to free hand.

    • High Kneeling

    Regression:

    • Lighter Load

    • Long Loop

    • Stay in Low Kneel

    • Lower & Lift

    • Do not extend free arm.

    Muscle Groups:

    Pec Major, Anterior Deltoids / Triceps

    Spring Tensions:

    Fundamental: 1Y+ ,1B

    Intermediate: 1B, 1BY ,1R

    Sculpt: 1B+ 1R, 1RY

  •

    Semaphore

    Movement:

    Elbow Extension / Flexion, Lateral Flexion.

    Benefits of this movement:

    Strengthens Triceps & increases ability to stabilise the torso.

    Progressions:

    • Increase Load

    • Lift Top Leg 90

    • Extend Leg

    • Pulses

    • Leg Sweeps Fwd / Back

    Regression:

    • Lighter Load

    • Hand to Headrest

    Muscle Groups:

    Triceps, Deltoids, Shoulder Rotator Cuff.

    Spring Tensions:

    Intermediate / Sculpt: 1Y, 1Y+, 1B

  •

    Offering

    Movement:

    Arm Extension, Core Stabilisation

    Benefits of this movement:

    Strengthen Chest & Arms, Core Stabilisation

    Progressions:

    • Increase Load

    • Kneeling + Dynamic Lower & Lift

    • Proposal ( Single Knee )

    • Standing / Squat

    • Long Arm Sweeps

    Regression:

    • Lighter Load

    • Seated

    Muscle Groups:

    Biceps, Anterior Deltoids , Pec Major

    Spring Tensions:

    Fundamental: 1B, 1B+, 1R

    Intermediate / Sculpt: 1B+, 1R, 1RY, 1RB

  •

    Hug a Tree ( FLY)

    Movement:

    Shoulder Flexion Horizontal.

    Benefits of this movement:

    Strengthen Chest & Arms, Core Stabilisation

    Progressions:

    • Increase Load

    • Kneeling + Dynamic Lower & Lift

    • Props - Ball or Weight

    • Palms Down

    • Palms Up

    Regression:

    • Lighter Load

    • Sit on Box

    • Sit on Carriage

    Muscle Groups:

    Biceps, Anterior Deltoids , Pec Major

    Spring Tensions:

    Fundamental: 1B, 1B+, 1R

    Intermediate / Sculpt: 1B+, 1R, 1RY, 1RB

  •

    Shaving (Triceps)

    Movement:

    Elbow Flexion/ Extension

    Benefits of this movement:

    Strengthens Triceps, Core Stabilisation

    Progressions:

    • Increase Load

    • Seperate Hands

    • Single Arm

    • Bum of Heels

    • Props

    Regression:

    • Lighter Load

    • Seated on Box or Heels

    Muscle Groups:

    Triceps

    Spring Tensions:

    Fundamental: 1B, 1B+

    Intermediate/ Sculpt: 1B, 1B+, 1R, 1RY

  •

    Bicep Curls

    Movement:

    Elbow Flexion & Extension

    Benefits of this movement:

    Strengthens Biceps, Core Stabiliser

    Progressions:

    • Increase Load

    • High Kneeling

    • C Curve

    • Boat Pose

    • Teaser

    Regression:

    • Lighter Load

    • Elbows Lower

    • Seater Long Legs through our around SB

    Muscle Groups:

    Biceps

    Spring Tensions:

    Fundamental: 1B, 1B+, 1R

    Intermediate/ Sculpt: 1B+, 1R, 1RY

  •

    Pushups

    Movement:

    Shoulder & Elbow Flexion & Extension

    Benefits of this movement:

    Strengthen Chest / Back / Arms.

    Progressions:

    • Lighter Spring

    • Toes

    • Wide Hand Grip Chest

    • Narrow Hand Grip Triceps

    • Half Way Holds

    • Tempo

    Regression:

    • Heavier Spring

    • Knees Bent

    • Knees Hips Fwd

    Muscle Groups:

    Pec Major, Triceps , Chest

    Spring Tensions:

    Fundamental: 1R

    Intermediate: 1B, 1BY, 1R, 1RY

    Sculpt: 1Y, 1B, 1BY, 1R, 1RY, No springs