4 Point to Plank Cluster / Red Spring (#005)
Arms & Shoulders
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3m 54s
Muscle group / Trunk and Shoulders
Springs: Red for core support / Blue/White for core challenge
Modifications: Short Box on elbows for any wrist issues
Up Next in Arms & Shoulders
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4 Point Bird Dog Variation (#015)
Bird Dog Variation
Level 2 / White Spring or Blue for stronger client
Muscle group in focus: Core Stability & Upper bodySet Up 4 Point Kneeling facing forward. White Spring or Blue for stronger client. Hands at edge of carriage stacked under shoulders Centred on right, hand in left strap.
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Single Arm front rowing variation (#017)
Single Arm Front Rowing Variation
Set Up
Level 2 / White Spring / Offer blue to a strong client.
Muscle group in focus: Core Stability & Upper bod / front of shoulders.Strap in right hand, weight in left hand. Elbow bent to 90deg in offering position.
Left hand weight arm in goal postposition... -
Side Arm Variation / External Rotatio...
Side Arm Series with external rotation of shoulder
Level 1 or Level 2 White spring or Blue for stronger client.
Muscle Focus: Trunk stability & Rotator cuff focusSet Up
Kneeling against blocks wider knees to give wider base of support.
Short loop in footbar arm. Weighted ball in inside ar...
