Single Arm Front Rowing Variation
Set Up
Level 2 / White Spring / Offer blue to a strong client.
Muscle group in focus: Core Stability & Upper bod / front of shoulders.
Strap in right hand, weight in left hand. Elbow bent to 90deg in offering position.
Left hand weight arm in goal postposition. Weight can be resting on
shoulder..
Slowly rise up to high kneeling.
Layer 1
Single arm offering
Progression
Next time you extend arm,
Hold & open weight arm to T
Return and repeat.
Work here approx 30 secs.
Layer 2
Hold Strap arm out, and work the dumbbell arm. 20 seconds.
Layer 3 / Challenge
Hold strap arm out, extend dumbbell arm to T.
Hold this L shape.
Transition arms, holding the L shape.
So dumbbell arm comes in front of shoulder, as the strap arm T’s
out to the other side.
Move it back and repeat.
Up Next in White Quarter Spring
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Hip Lift on Elevated box (#018)
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Level 2 / White Spring
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White spring or blue for more support.
Dumbbells in hands for a chest fly movement (Pectoral muscles)
Seated on edge of carriage
Elbows on box, feet on headrestTo come up, bring s...
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Side Arm Variation / External Rotatio...
Side Arm Series with external rotation of shoulder
Level 1 or Level 2 White spring or Blue for stronger client.
Muscle Focus: Trunk stability & Rotator cuff focusSet Up
Kneeling against blocks wider knees to give wider base of support.
Short loop in footbar arm. Weighted ball in inside ar... -
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Elevated Lunge Series
Set Up 1 White Spring / Level 2
Box on Platform
Optional Circle in hands
Start standing on box with both feet.Layer 1 / Single leg squat
Hinge forward and lower left leg off back of box.
Option to raise arms overhead.
Option to lower halfway or to tap the car...
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