Alternate Side Arm Series for Level 1 / Sitting (#029)
Prenatal
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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 Prenatal
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Side Arm Series / Foundation suitable...
Goals / Great weight bearing cluster that builds up familiairty in a 4 point position, control of carriage, and coordination.
Muscle focuses are trunk, shoulder and glutes.
A good Foundation and Level 1 exercise as spring tension can be added for increased stability, or lowered if clients need ...
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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 /
Foot Bar up. Standing behind machine.
Could start this move wi... -
Side Plank Opt 2 / Box by Shoulder Bl...
Side Plank Variation
Aim: Build strength into shoulders, side abs and core. Progress clients incrementally towards the Star exercise.
Set Up /
Blue Spring or see notes for Regression option below.
Box in front of Shoulder Blocks / Foot-bar down
Knees on platform. Feet will hang off ba...
