Kneeling Side Arm Series / Level 1 (#028)
Trunk / Core
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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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