Movement:

Rotations, Elbow Flexion / Extensions.

Benefits of this movement:

Spinal Rotation, Strengthens Upper Back, Improves Posture.

Progressions:

• Increase Load

• Larger ROM.

• Double Arm Row

• Pulses

• Lift & Lower Hips

• Knees Away from Shoulder Blocks

Regressions:

• Lighter Load

• Seated on Box / Carriage

Muscle Groups:

Deltoids, Lats, Rhomboids, Trapezius.

Spring Tensions:

Fundamental: 1B, 1B+, 1R

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