UPPER BODY Flashcards

Question

LYING SHOULDER PRESS

Answer 1

LYING SHOULDER PRESS SPRINGS: At least 1 Red BASIC BODY POSITION: Laying on the carriage, face up, with the hands on the Front Curved Handlebars. TIME: At least 60 seconds. PRIMARY MUSCLES: Shoulders MUSCLE ACTION: Pushing LEVEL: All SET-UP CUES: Lay on the carriage, head towards the front. Hands on the C-curved handlebars and knees bend with feet at the back of the carriage. Arms bent at 90 degrees with the elbows slightly elevated of the shoulders. Press into the handlebars extending the arms for 4...3...2...1 and bend the elbows returning to the starting position for 4...3...2...1. ADDITIONAL CUES: Depress the shoulder blades into the lats. Abdominals engaged to stabilize the pelvis in neutral, and for lumbar support. Do not lock out the elbows at the extension of the movement. ACTION WORDS: Press * Push * Extend * Glide CONSIDERATIONS: Do not lock the elbows on the way out. Shoulders stay depressed into the lats. Abdominals engaged for lumbar support keeping the spine in a neutral position. MODIFICATIONS: 1) Handlebars in 3rd Position / Pressing off the Center Handlebar 2) Limit range of motion VARIATIONS: 1) Handlebars in 4th Position / Curved Handlebars 2) Hips up in a bridge position

Answer 2

ARM CIRCLES SPRINGS: At least 2 Yellow BASIC BODY POSITION: Kneeling on the carriage, facing the back, with the long black cables. TIME: At least 60 seconds. PRIMARY MUSCLES: Shoulders MUSCLE ACTION: Pulling LEVEL: All SET-UP CUES: Kneel on the carriage, facing the back, with the long black cables. Torso straight up with arm straight in front at shoulder height. Using the shoulders lift the cables to the ceiling for 4...3...2...1 and open the cables wide and the back in front for 4...3...2...1. ADDITIONAL CUES: Depress the shoulder blades into the lats. Abdominals engaged for lumbar support. ACTION WORDS: Extend * Pull * Squeeze * Elevate * Raise * Lift CONSIDERATIONS: Keep the lats engaged to support the spine. Shoulders stay depressed into the lats as the arms press overhead. Abdominals engaged for lumbar support. MODIFICATIONS: 1) Use the footstraps 2) Limit range of motion VARIATIONS: 1) Holding the handles closer to the cables for more tension

Answer 3

SERVE THE PLATTER SPRINGS: At least 3 Yellow BASIC BODY POSITION: Kneeling on the carriage, facing the front, with the long black cables. TIME: At least 60 seconds. PRIMARY MUSCLES: Chest SECONDARY MUSCLES: Shoulders, Biceps, Abdominals MUSCLE ACTION: Pushing LEVEL: Intermediate SET-UP CUES: Kneel on the carriage, facing the front, with the long black cables. Bend the elbows into the sides at a 90 degree angle. Lift and extend the arms forward to the front mirror for 4...3...2...1 and bend the elbows back into the sides for 4...3...2...1. ADDITIONAL CUES: Keep the torso straight up and in neutral position. Tension on the cables the entire time. Abdominals engaged for lumbar support. ACTION WORDS: Extend * Pull * Lift * Straighten CONSIDERATIONS: Keep the tension on the springs and chest, especially at the beginning of the movement. Encourage keeping the elbows close to the sides and arms bent at the starting position. Do not let the hands drop below elbow height to keep tension on the front of the arms / biceps. Spine is upright and in a neutral position. MODIFICATIONS: 1) Using the footstraps 2) Limit range of motion VARIATIONS: 1) Coming off of the heels 2) Leaning Serve the Platter 3) Isometric Holds

Answer 4

GIANT SERVE THE PLATTER SPRINGS: At least 2 Yellow BASIC BODY POSITION: Kneeling on the back platform, facing the front, with the short red cables. TIME: At least 60 seconds. PRIMARY MUSCLES: Chest SECONDARY MUSCLES: Shoulders, Biceps, Abdominals MUSCLE ACTION: Pushing LEVEL: Intermediate SET-UP CUES: Kneel on the back platform, facing the front, with the short red cables. Bend the elbows into the sides at a 90 degree angle. Lift and extend the arms forward to the front mirror for 4...3...2...1 and bend the elbows back into the sides for 4...3...2...1. ADDITIONAL CUES: Keep the torso straight up and in neutral position. Tension on the cables the entire time. Abdominals engaged for lumbar support. ACTION WORDS: Extend * Pull * Lift * Straighten CONSIDERATIONS: Keep the tension on the springs and chest, especially at the beginning of the movement. Encourage keeping the elbows close to the sides and arms bent at the starting position. Do not let the hands drop below elbow height to keep tension on the front of the arms / biceps. Spine is upright and in a neutral position. MODIFICATIONS: 1) Sit on the heels 2) Limit range of motion VARIATIONS: 1) Coming off of the heels 2) Leaning Serve the Platter 3) Isometric Holds

Answer 5

GIANT REVERSE SERVE THE PLATTER SPRINGS: At least 2 Yellow BASIC BODY POSITION: Sitting on the back platform, facing the back, with the short red cables. TIME: At least 60 seconds. PRIMARY MUSCLES: Chest SECONDARY MUSCLES: Shoulders, Biceps, Abdominals MUSCLE ACTION: Pushing LEVEL: Intermediate SET-UP CUES: Sit on the back platform, facing the back, with the short red cables. Bend the elbows into the sides at a 90 degree angle. Lift and extend the arms forward to the back for 4...3...2...1 and bend the elbows back into the sides for 4...3...2...1. ADDITIONAL CUES: Keep the torso straight up and in neutral position. Tension on the cables the entire time. Abdominals engaged for lumbar support. ACTION WORDS: Extend * Pull * Lift * Straighten CONSIDERATIONS: Keep the tension on the springs and chest, especially at the beginning of the movement. Encourage keeping the elbows close to the sides and arms bent at the starting position. Do not let the hands drop below elbow height to keep tension on the front of the arms / biceps. Spine is upright and in a neutral position. MODIFICATIONS: 1) Limit range of motion VARIATIONS: 1) Isometric Holds

Answer 6

TREE HUGGER SPRINGS: At least 3 Yellow BASIC BODY POSITION: Kneeling on the carriage, facing the front, with the long black cables. TIME: At least 60 seconds. PRIMARY MUSCLES: Chest SECONDARY MUSCLES: Back MUSCLE ACTION: Pulling LEVEL: Intermediate SET-UP CUES: Kneel on the carriage, facing the front, with the long black cables. Extend the arms out to the sides. Draw the finger tips together for 4...3...2...1 and resist the arms out wide for 4...3...2...1. ADDITIONAL CUES: Keep the torso straight up and in neutral position. Soften the elbows. Tension on the cables the entire time. Abdominals engaged for lumbar support. ACTION WORDS: Extend * Pull * Hug * Draw CONSIDERATIONS: Keep the tension on the springs and chest, especially at the beginning of the movement. Encourage depressing the shoulder blades into the lats and keeping the chest open. Do not lock out the elbows. Spine is upright and in a neutral position. MODIFICATIONS: 1) Limit range of motion VARIATIONS: 1) Isometric Holds 2) Standing on the knees

Answer 7

MEGA CHEST FLY SPRINGS: At least 4 yellow BASIC BODY POSITION: Sitting on carriage, facing front, with long black cables and the feet underneath the Front Carriage Strap. TIME: At least 60 seconds. PRIMARY MUSCLES: Chest SECONDARY MUSCLES: Abdominals (Rectus Abdominals) MUSCLE ACTION: Pushing (Chest Fly) * Pulling (Abdominal Crunch) LEVEL: Intermediate SET-UP CUES: Sit on the carriage, facing the front, with long black cables. Feet under the front carriage S-strap and knees bent. Chest leaned back at a 60 degree angle, and arms extended out to the side. Lift the torso into a crunch while bringing the hands together for 4...3...2...1 and resist the arms out wide and body lean the torso back for 4...3...2...1. ADDITIONAL CUES: Squeeze through the chest to draw the arms together. Keep tension on the abdominals and cables the entire time. Do not let the arms travel behind the shoulders to avoid pressure on the rotator cuff. Abdominals engaged to support the spine and tailbone is tucked to support the low back. ACTION WORDS: Pull * Lean * Squeeze * Crunch * Flex CONSIDERATIONS: Feet must be secured under the S-Strap at the front of the carriage. Keep tension on the ropes throughout the entire movement. Abdominals are engaged to support the spine. Tailbone is tucked under to support the lower back. MODIFICATIONS: 1) Using the footstraps to ease the tension 2) Without the crunch (Mega Chest Fly) 3) Dropping the cables (S-Crunch) 4) Limit range of motion VARIATIONS: 1) Holding onto the handles closer to the cables for more tension.

Answer 8

GIANT CHEST PRESS SPRINGS: At least 4 yellow BASIC BODY POSITION: Sitting on the back platform, facing the back with the red handles. Slide the head and shoulder blades on the back platform. Lift torso into a tabletop position. TIME: At least 60 seconds. FOOTBAR POSITION: P1 or T-Bar PRIMARY MUSCLES: Chest SECONDARY MUSCLES: Abdominals, Glutes MUSCLE ACTION: Pushing LEVEL: Intermediate SET-UP CUES: Sit on the carriage, facing the back, with short red cables. Slide head and shoulders onto the back platform. Lift torso into a tabletop / bridge position with the elbows out wide and arms bend at 90 degrees. Press the cables over the chest for 4...3...2...1 and resist the bend of the arms out wide for 4...3...2...1. ADDITIONAL CUES: Squeeze through the chest to draw the cables upwards. Keep the core and glutes engaged and feet pressed into the floor to keep the hips lifted. ACTION WORDS: Extend * Press * Squeeze CONSIDERATIONS: Keep the feet on the ground with the knees above the ankles. Spine is straight in a neutral position with the glutes engaged. Head and shoulder blades are both supported by the rear platform. MODIFICATIONS: 1) Without the cables 2) Limit range of motion 3) Seated on the floor 4) Hips lowered to an incline chest press. VARIATIONS: 1) 1-Arm at a time 2) Lift one leg

Answer 9

CHEST PRESS ON C-CURVE BAR SPRINGS: At least 1 Red BASIC BODY POSITION: Kneeling on the carriage facing the front. Feet are in the pockets. Hands on the Curved Handlebars in T-Bar position. TIME: At least 60 seconds. FOOTBAR POSITION: 3rd (Basic) or 4th Position * T-Bar MUSCLE ACTION: Pushing LEVEL: Intermediate ACTION WORDS: Press * Push * Extend * Glide MUSCLES WORKED: Chest * Abdominals, Shoulders DESCRIPTION: Kneeling on the carriage facing the front. Hands on the handlebars in T-Bar Position and the feet in the eyelets of the carriage. The hips are forward keeping the body in a line from the crown of the head to the knees. 1) Pressing into the handlebars, straighten the arms as the body and carriage glides away from the front platform. 2) Resisting the tension, bend at the elbows. The body and carriage glides forward back to starting position. The body moves back and forth in a straight plane – The torso does NOT bob up and down. CONSIDERATIONS: The T-Bar Position is important to effectively target the chest. The lats are engaged to support the spine. Shoulders stay depressed into the lats. Abdominals engaged for lumbar support. The torso is stationary throughout the movement maintaining a “plank” position on the knees – Shoulders, Hips, and Knees in a straight line. BODY ADJUSTMENTS: Body position on carriage – closer to the front for more tension or further to the back for less tension. Can also be performed with the knees hovering off the carriage. MODIFICATIONS: 1) Handlebars in 3rd Position / Higher Handlebars 2) Sitting on the heels with the knees at the front edge of the carriage 3) Limit range of motion VARIATIONS: 1) Handlebars in 4th Position / Curved Handlebars 2) Knees off the carriage / Flying Push-Up RELATED EXERCISES: Ice Breaker * Mega Chest Fly * Catfish + Push-Ups * Triceps Press

Answer 10

KNEELING LAT PULLDOWN SPRINGS: At least 2 Yellow BASIC BODY POSITION: Kneeling on the carriage, facing the back. Hands on the back handlebars with a wide grip in T-Bar position. TIME: At least 60 seconds. FOOTBAR POSITION: T-Bar PRIMARY MUSCLES: Lats SECONDARY MUSCLES: Back MUSCLE ACTION: Pulling LEVEL: Intermediate SET-UP CUES: Kneel on the carriage facing the back. Hands are on the back handlebars, slightly wider than shoulder width. Hover the torso over the thighs and bend the elbows wide for 4...3...2...1 and resist the arms straightening for 4...3...2...1. ADDITIONAL CUES: Knees are in the eyelets or against the back S-strap for stability. Hands are in an overhand grip, palms facing down. Glutes lift off the heels, the back is flat and the core is engaged off the thighs. ACTION WORDS: Pull * Flex * Bend * Squeeze CONSIDERATIONS: Keep the trunk stable and abdominals engaged to support the spine. Spine stays in a neutral position. Keep the wrists aligned with the rest of the hand. MODIFICATIONS: 1) Kneeling Crunch 2) Kneeling Row Pulldown 3) Limit range of motion VARIATIONS: 1) 1-Arm at a time 2) Adjusting Overhand/Underhand Grip

Answer 11

SWIMMER SPRINGS: At least 4 Yellow BASIC BODY POSITION: Laying on the carriage, face down, with the long black handles, facing the back. TIME: At least 60 seconds. PRIMARY MUSCLES: Lats, Back SECONDARY MUSCLES: Shoulders, Triceps MUSCLE ACTION: Pulling LEVEL: Intermediate SET-UP CUES: Lay on the carriage prone/face down, facing the back, with the long black cables. Bring the arms outwide to a T-shape at shoulder height. Sweep the arms back to the hips while lift the chest for 4...3...2...1 and resist the arms returning to the T and the chest back to the carriage for 4...3...2...1. ADDITIONAL CUES: Back body in engaged through the back extensors, with the legs engaged. Nose should be at the edge of the carriage but body position can be adjusted to increase or decrease tension. Engage the abdominals and lift the belly up away from the carriage. Keep the chin tucked and eye focus straight down. ACTION WORDS: Pull * Squeeze * Lift * Sweep CONSIDERATIONS: Maintain constant tension on the cables. Pull from the lats and back –Not from the neck or traps. Shoulders stay depressed into the lats. Keep the abdominals engaged to support the spine. MODIFICATIONS: 1) Using the footstraps to lighten the tension 2) Keep the chest and head on the carriage 3) Limit range of motion VARIATIONS: 1) Using the RED cables

Answer 12

SEATED ROW SPRINGS: 2 Red BASIC BODY POSITION: Sitting on the carriage, facing the back, with the long black cables. TIME: At least 60 seconds. PRIMARY MUSCLES: Lats SECONDARY MUSCLES: Back MUSCLE ACTION: Pulling LEVEL: All SET-UP CUES: Sit upright and cross-legged, facing the back, with the long black cables. Bend the elbows into the sides for 4...3...2...1 and resist the arms returning to straight for 4...3...2...1. ADDITIONAL CUES: Use the back and lats to initiate movement. Squeeze the shoulder blades together while depressing the shoulder blades down. Keep tension on the cables at the extension of the movement. ACTION WORDS: Pull * Squeeze * Lean CONSIDERATIONS: Pull from the lats and back – Not from the biceps. Keep the trunk stable and abdominals engaged to support the spine. Shoulders stay depressed into the lats. This can also be performed with the feet underneath the Carriage S-Strap and torso leaned back at a 60º angle. Tailbone would be tucked under to support the lower back. MODIFICATIONS: 1) Using the footstraps 2) Limit range of motion VARIATIONS: 1) 1-Arm 2) The Mega Row / RED Cables

Answer 13

SPHINX SPRINGS: At least 2 Yellow BASIC BODY POSITION: Kneeling on the carriage, facing the back. Hands on the back platform handles. TIME: At least 60 seconds. FOOTBAR POSITION: N/A PRIMARY MUSCLES: Back extensors, Triceps SECONDARY MUSCLES: Core MUSCLE ACTION: Pulling LEVEL: Intermediate SET-UP CUES: Kneel on the carriage facing the back. Hands are on the back platform handles, elbows straight. Hover the torso over the thighs and arch the back to pull the carriage in for 4...3...2...1 and extend the carriage back toward the front platform for 4...3...2...1. ADDITIONAL CUES: Knees are in the eyelets or against the back S-strap for stability. Hands are in an overhand grip, palms facing down. The back is in extension and the core is engaged off the thighs. Lock your elbows and squeeze your triceps. ACTION WORDS: Pull * Flex * Bend * Squeeze CONSIDERATIONS: Keep the trunk stable and abdominals engaged to support the spine. Spine moves from a neutral position hovering over the thighs into extension, lifting the chest through the arms to iniate the movement. Keep the wrists aligned with the rest of the hand. MODIFICATIONS: 1) Lighter spring 2) Kneeling Lat Pulldown 3) Limit range of motion 4) Seated Sphynx if knees cannot be in flexion VARIATIONS: 1) 1-Arm at a time

UPPER BODY Flashcards

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