Alternate Side Arm Series for Level 1 / Sitting (#029)
Hand weights
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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.
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