Kneeling Side Arm Series / Level 1 (#028)
Foundation Level
•
1m 35s
Kneeling Side Arm Series with External Rotation
Set Up / Blue Spring or White for easier
Kneeling, knees a little wider.
Strap in foot bar hand. Dumbbells in head rest hand.
Arms in an X position across your front.
Starting in a hover. Hinge forward and hover bottom off heels. (Hip lift helps Level 1 clients with the arm ext movement).
Layer 1 / Base
Drive hips forward & lift to a high kneeling position, unfolding arms into a double drawer the sword. Reverse the arm movement & sit hips back to hover. Repeat for 40 secs - 1 minute.
Layer 2 / Omit the hover
Stay kneeling high, and work just the arms for 20-30 secs.
Layer 3 / Hold the arms out for 5 seconds
Return and close carriage before lowering down.
Up Next in Foundation Level
-
Alternate Side Arm Series for Level 1...
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... -
Reverse Knee Tucks / Level 1 (#030)
Reverse Knee Tucks
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
Tuck knees under hips, keeping shoulders over wrists, release knees back. 45 - 60 se... -
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 /
Foot Bar up. Standing behind machine.
Could start this move wi...
