Kneeling Side Arm Series / Level 1 (#028)
Prenatal
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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.
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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... -
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...
