Alternate Side Arm Series for Level 1 / Sitting (#029)
Foundation Level
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1m 30s
Side Arm Series Modification for Level 1
If you have clients in your class who can’t tolerate kneeling, you can set the class up sitting on the box as an alternate option.
Set Up /
Strap in foot bar hand, across front of body.
Sitting tall on sit bones.
Hold inside arm with dumbbell in a goal post position.
Layer 1 / Base
Hold body still as you unfold arm into a drawer the sword.
Reverse the arm movement to return. Repeat for 30 - 40 secs.
Layer 2 / Add a move
Draw sword and hold, add one overhead reach of goal post arm.
Return to goal post, then return sword arm back across body.
Repeat for 20-30 seconds
Layer 3 / Hold
Hold Arm extended and just do the overhead press.
Finisher / Isometric hold of both arms in extended position.
Hold for 5 seconds.
Up Next in Foundation Level
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Reverse Knee Tucks / Level 1 (#030)
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Set Up / Blue Spring
Facing shoulder blocks, walk hands onto rails.
A little bit of space between knees and blocks.
Bring weight forward so shoulders are over hands.Layer 1 / Base
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Side Plank Opt 1 / On Floor (#040)
Side Plank on Floor
Suitable for Foundation to Level 1
Highly stable, great for beginners and prenatal.
Progresses towards standing on carriage which would be a progression for Level 1 clients, building towards Star.Set Up /
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Could start this move wi... -
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Can be modified for all levels.
Foundation / Perform on floor.
Prenatal / Perform on floorIf you are working the right side, set up with right foot forward (top corner of box). Left forward in lower corner of box. Dumbbell in left hand.
Laye...
