Arm Work Flashcards
Triceps
Arms Supine Series
Fundamental
Set Up: Starting in Extension Position (page 62), hands in
straps, arms straight by sides of body, palms
facing carriage
Resistance: light to medium
- *Inhale:** Bend arms
- *Exhale:** Straighten arms, return to start positon
MUSCLE FOCUS • Elbow extensors
• Scapular stabilizers
• Spinal flexors
• Hip flexors
OBJECTIVES • Elbow extensor strength
• Scapular stabilization
• Trunk stabilization
CUES • Maintain scapular stabilization
• Keep trunk and legs stable
• Keep elbows pressing against sides of body
• Keep wrists straight and stable
• Keep upper arms parallel to floor and in line with shoulders
Extension
Arms Supine Series
Set Up: Lying supine in neutral spine position, legs in tabletop
position, arms straight and perpendicular to floor,
hands in straps, palms facing forward
Resistance: light to medium
Exhale: Lower arms to sides of body
Inhale: Lift arms, return to start position
MUSCLE FOCUS • Shoulder extensors
• Elbow extensors
• Scapular stabilizers
• Spinal flexors
• Hip flexors
OBJECTIVES • Shoulder extensor control
• Scapular stabilization
• Trunk stabilization
CUES • Maintain scapular stabilization
• Keep trunk and legs stable
• Keep arms straight
• Maintain tension in straps
Adduction
Arms Supine Series
Fundamental
Set Up: Starting in Extension Position (page 62) with arms out to sides in T position, hands in straps, palms facing body
Resistance: light to medium
Exhale: Move arms to sides of body
Inhale: Move arms away from body, return to start position
MUSCLE FOCUS • Shoulder adductors
• Scapular stabilizers
• Spinal flexors
• Hip flexors
OBJECTIVES • Shoulder adductor control
• Scapular stabilization
• Trunk stabilization
CUES • Maintain scapular stabilization
• Maintain micro-bend in elbows
• Keep trunk and legs stable
• Move arms along horizontal line, parallel to floor
Circles Up
Arms Supine Series
Fundamental
- *Set Up:** Starting in Adduction Position (page 62)
- Resistance: light to medium*
- *Exhale**: Move arms to sides of body, rotate arms, palms facing down
- *Inhale:** Lift arms perpendicular to floor, move arms out to sides, return to start position
MUSCLE FOCUS • Shoulder Adductors
• Scapular stabilizers
• Spinal flexors
• Hip flexors
OBJECTIVES • Shoulder adductor control
• Shoulder extensor control
• Scapular stabilization
• Trunk stabilization
CUES • Maintain scapular stabilization
• Keep trunk and legs stable
• Keep movement fluid
• Reach each point of the circle
Circles Down
Arms Supine Series
Fundamental
- *Set Up**: Starting in Extension Position (page 62)
- Resistance: light to medium*
- *Exhale:** Lower arms to sides of body, rotate arms, palms face body
- *Inhale:** Open arms to T position, lift arms perpendicular to floor, return to start position
MUSCLE FOCUS • Shoulder extensors
• Shoulder Adductors
• Scapular stabilizers
• Spinal flexors
• Hip flexors
OBJECTIVES • Shoulder extensor control
• Shoulder adductor control
• Scapular stabilization
• Trunk stabilization
CUES • Maintain scapular stabilization
• Keep trunk and legs stable
• Keep movement fluid
Chest Expansion
Arms Sitting Series
Intermediate
Set Up: Sitting upright at front edge of carriage, facing risers, legs straight between shoulder rests, arms straight and
forward of trunk, hands in straps, palms facing back
Resistance: light to medium
Exhale: Move arms back
Inhale: Move arms forward, return to start positon
MUSCLE FOCUS • Shoulder extensors
• Elbow extensors
• Scapular stabilizers
• Spinal extensors
OBJECTIVES • Shoulder extensor strength
• Elbow extensor strength
• Scapular stabilization
• Trunk stabilization
CUES • Keep trunk upright and stable
• Keep arms straight
• Move arms 20 degrees forward and 20 degrees back of trunk
Biceps
Arms Sitting Series
Intermediate
Set Up: Starting in Chest Expansion position (page 67), arms
straight and foward, shoulder height, palms facing up
Resistance: light to medium
Exhale: Bend arms
Inhale: Straighten arms, return to start position
MUSCLE FOCUS • Elbow flexors
• Shoulder flexors
• Scapular stabilizers
• Spinal extensors
OBJECTIVES • Elbow flexor strength
• Shoulder flexor control
• Scapular stabilization
• Trunk stabilization
CUES • Keep trunk upright and stable
• Keep upper arms at shoulder height, parallel to floor
• Straighten elbows completely following each repetition
• Maintain neutral position of wrists
Rhomboids 1
Arms Sitting Series
Intermediate
Set Up: Starting in Biceps position (page 68), arms bent at 90 degrees and parallel to each other, shoulder height,
forearms in straps, palms facing body
Resistance: light to medium
Exhale: Move arms out to sides
Inhale: Move arms forward, return to start position
MUSCLE FOCUS • Shoulder horizontal abductors
• Elbow flexors
• Shoulder flexors
• Scapular stabilizers
• Spinal extensors
OBJECTIVES • Shoulder horizontal abductor strength
• Shoulder flexor control
• Scapular stabilization
• Trunk stabilization
CUES • Move upper arms parallel to floor
• Bias shoulders toward external rotation
• Maintain consistent position of arms with palms facing body
Rhomboids 2
Arms Sitting Series
Advanced
- *Set Up:** Starting in Rhomboids 1 position (page 69),
- Resistance: light to medium*
- *Exhale**: Move arms out to sides, glide scapulae together
- *Inhale:** Glide scapulae apart, move arms forward, return to start position
MUSCLE FOCUS • Shoulder horizontal abductors
• Scapular adductors
• Elbow flexors
• Shoulder flexors
• Spinal extensors
OBJECTIVES • Shoulder horizontal abductor strength
• Scapular adductor strength
• Shoulder flexor control
• Trunk stabilization
CUES • Move upper arms parallel to floor
• Bias shoulders towards external rotation
• Maintain consistent position of arms with palms facing body
• Continue moving arms back as scapular adduct
Hug-a-Tree
Arms Sitting Series
Intermediate
Set Up: Sitting upright facing footbar, legs straight and together, pelvis against shoulder rests, arms in T position,
micro-bend in elbows, hands in straps, palms facing
forward
Resistance: light to medium
Exhale: Move arms forward
Inhale: Move arms back, return to start position
MUSCLE FOCUS • Shoulder horizontal adductors
• Shoulder flexors
• Scapular stabilizers
• Spinal extensors
OBJECTIVES • Shoulder horizontal adductor strength
• Shoulder flexor control
• Scapular stabilization
• Trunk stabilization
CUES • Maintain scapular stabilization
• Move arms along horizontal line at shoulder height, parallel to floor
• Move arms forward until parallel with each other
Salute
Arms Sitting Series
Intermediate
Set Up: Starting in Hug-a-Tree position (page 71), arms bent,
hands in straps in line with eyes, fingers facing forward
Resistance: light to medium
Exhale: Straighten arms forward and up on diagonal line
Inhale: Bend arms, return to start position
MUSCLE FOCUS • Elbow extensors
• Shoulder flexors
• Scapular stabilizers
• Spinal extensors
OBJECTIVES • Elbow extensor strength
• Shoulder flexor control
• Scapular stabilization
• Trunk stabilization
CUES • Maintain scapular stabilization
• Keep elbows lifted and reaching outward
• Keep fingers pointing in direction of movement
Chest Expansion
Arms Kneeling Series
Intermediate
Set Up: Kneeling in upright position on carriage, knees against
shoulder rests, arms straight and forward of trunk, hands
holding ropes, palms facing body
Resistance: light
Exhale: Move arms back
Inhale: Move arms forward, return to start positon
MUSCLE FOCUS • Shoulder extensors
• Elbow extensors
• Scapular stabilizers
• Spinal extensors
OBJECTIVES • Shoulder extensor strength
• Elbow extensor strength
• Scapular stabilization
• Trunk stabilization
CUES • Keep trunk upright and stable
• Bias towards posterior tilt of pelvis
• Keep arms straight
• Move arms 20 degrees forward and 20 degrees back of trunk
Circles Up
Arms Kneeling Series
Intermediate
Set Up: Kneeling in upright position on carriage, facing footbar, feet against shoulder rests, arms straight by sides
of body, hands in straps, palms facing forward
Resistance: light
Exhale: Lift arms forward and up, rotate arms, palms face forward
Inhale: Circle arms out to T position, lower arms to sides of body, return to start position
MUSCLE FOCUS • Shoulder flexors
• Shoulder abductors
• Spinal flexors
• Spinal extensors
OBJECTIVES • Shoulder flexor strength
• Shoulder abductor control
• Trunk stabilization
CUES • Keep movement fluid
• Maintain upright position of trunk
• Bias towards posterior tilt of pelvis
• Keep arms in peripheral vision when circling around
• Reach overhead position prior to rotating arms
Circles Down
Arms Kneeling Series
Intermediate
- *Set Up**: Start in Circles Up position (page 74)
- Resistance: light*
- *Exhale**: Lift arms out to sides and up, rotate arms, palms face up
- *Inhale**: Lower arms down in front of body, return to start position
MUSCLE FOCUS • Shoulder abductors
• Shoulder flexors
• Spinal flexors
• Spinal extensors
OBJECTIVES • Shoulder abductor strength
• Shoulder flexor control
• Trunk stabilization
CUES • Keep movement fluid
• Maintain upright position of trunk
• Bias towards posterior tilt of pelvis
• Keep arms in peripheral vision when circling around
• Reach overhead position prior to rotating arms
Triceps
Arms Kneeling Series
Intermediate
Set Up: Start in Circles Up position (page 74), arms bent, elbows facing outward, hands in straps, behind head,
forming triangle with thumbs and index fingers
Resistance: light
Exhale: Straigthen arms
Inhale: Bend arms, return to start position
MUSCLE FOCUS • Elbow extensors
• Shoulder abductors
• Spinal flexors
• Spinal extensors
OBJECTIVES • Elbow extensor strength
• Shoulder abductor control
• Trunk stabilization
CUES • Keep fingertips pointing toward ceiling
• Keep elbows reaching out to sides
• Maintain scapular stabilization
• Maintain trunk stabilization
Biceps
Arms Kneeling Series
Intermediate
Set Up: Start in Circles Up position (page 74), arms straight and back of trunk, parallel to each other (as close as possible), hands holding straps
Resistance: medium
Exhale: Bend arms
Inhale: Straighten arms, return to start position
MUSCLE FOCUS • Elbow flexors
• Spinal flexors
• Spinal extensors
OBJECTIVES • Elbow flexor strength
• Shoulder flexor stretch
• Trunk stabilization
CUES • Maintain trunk stabilization, avoiding ribs flaring
• Keep upper arms and elbows stable
• Maintain neutral postion of scapulae (as close as possible)
• Maintain neutral position of wrists
Shoulder Push
Intermediate
Set Up: Kneeling at front edge of carriage, sitting on heels, arms straight, hands placed on footbar in line with shoulders,
trunk on diagonal line, neutral spine position, lower trunk
to thighs, pushing carriage out
Resistance: light to medium
Inhale: Bend arms
Exhale: Straighten arms
Final Inhale: Lift trunk, return to start position
MUSCLE FOCUS • Elbow extensors
• Shoulder abductors
• Spinal extensors
• Scapular stabilizers
OBJECTIVES • Elbow extensor strength
• Trunk stabilization
• Scapular stabilization
CUES • Reach elbows out to sides as arms bend
• Maintain engagement of back extensors
• Keep trunk parallel to carriage
• Maintain scapular stabilization
Shoulder Push Single Arm
Intermediate
Set Up: Starting in Shoulder Push position (page 24), one hand placed on footbar in line with shoulder, arm straight, other hand placed on front edge of carriage, trunk on diagonal line, neutral spine position, lower trunk to thighs, pushing carriage out
Resistance: light
Inhale: Bend arm
Exhale: Straighten arm
Final Inhale: Lift trunk, return to start position
MUSCLE FOCUS • Elbow extensors
• Shoulder abductors
• Spinal extensors
• Scapular stabilizers
OBJECTIVES • Elbow extensor strength
• Trunk stabilization
• Scapular stabilization
CUES • Reach elbow out to side as arm bends
• Maintain engagement of back extensors
• Maintain scapular stabilization
Rowing Back 1
Rowing Series
Intermediate
Set Up: Sitting upright on carriage facing risers, approximately
20cm from front edge, legs straight between shoulder
rests (crossed if necessary), footbar down, arms straight and shoulder height, hands holding straps, fist position, palms facing each other
Resistance: light
Inhale: Bend arms, elbows out to sides, bring hands to sternum
Exhale: Roll down
Inhale: Straighten arms out to sides, internally rotating shoulders Exhale: Move trunk forward, arms reaching back, touch hands
Inhale: Circle arms around to front
Exhale: Roll up, return to start position
MUSCLE FOCUS • Shoulder flexors
• Shoulder abductors
• Shoulder internal rotators
• Spinal flexors
• Spinal extensors
OBJECTIVES • Shoulder control
• Spinal flexor control
• Spinal extensor control
CUES • Leave space behind pelvis when sitting so sacrum and lower
lumbar verterbrae are supported when supine
• Roll down when hands touch chest
• Keep hands opposite sternum during roll down
• Keep carriage still when moving arms out to sides
and when moving trunk forward and arms back
• Touch hands behind back when trunk is forward over legs
• Keep spinal extensors engaged when circling arms around to front
• Articulate spine when rolling up to sitting position, keeping arms straight and forward
Rowing Back 2
Rowing Series
Intermediate
Set Up: Starting in Rowing Back 1 position (page 26), palms
facing up
Resistance: light
Inhale: Bend arms to 90 degrees
Exhale: Roll down, lowering arms to sides
Inhale: Pause
Exhale: Lift trunk, simultaneously straighten arms diagonally
forward, return to start position
MUSCLE FOCUS • Spinal flexors
• Spinal extensors
• Elbow flexors
• Shoulder flexors
OBJECTIVES • Spinal flexor control
• Spinal extensor control
• Elbow flexor control
CUES • Avoid hyperlordosis when lifting from supine to sitting
• Keep elbows at 90 degrees when rolling down
• Initiate lift of trunk with spinal flexion prior to spinal extension
Rowing Front 1
Rowing Series
Intermediate
Set Up: Sitting upright facing footbar, legs straight and together, pelvis against shoulder rests, thumbs in straps, fingers
facing foward, elbows by sides, rope between sides of
trunk and arms
Resistance: light
Exhale: Straighten arms forward slightly above shoulder height
Inhale: Lower arms, fingers touch carriage Exhale: Internally rotate shoulders, lift arms overhead, circle
arms around and down to sides, palms facing forward
Inhale: Bend arms, return to start position
MUSCLE FOCUS • Shoulder flexors
• Elbow extensors
• Spinal extensors
• Spinal flexors
OBJECTIVES • Shoulder flexor control
• Elbow extensor control
• Trunk stabilization
• Scapular stabilization
CUES • Maintain upright position of trunk
• Keep arms relaxed in start position with elbows floating by sides (not pressing into trunk)
• Maintain scapular stabilization
• Internally rotate shoulders when lifting arms overhead, so ropes pass arms
• Keep hands in peripheral vision when lowering arms from
overhead to sides
Rowing Front 2
Rowing Series
Intermediate
Set Up: Starting in Rowing Front 1 position (page 30)
Resistance: light
Exhale: Round trunk forward, elbows by sides, forearms parallel to carriage, hands under shoulders
Inhale: Straighten trunk on diagonal line, reach arms overhead,
internally rotating shoulders
Exhale: Lift trunk to upright position, circle arms around and
down to sides, palms facing forward
Inhale: Bend arms, return to start position
MUSCLE FOCUS • Shoulder flexors
• Elbow extensors
• Spinal extensors
• Spinal flexors
OBJECTIVES • Shoulder flexor control
• Elbow extensor control
• Spinal extensor control
• Trunk stabilization
• Scapular stabilization
CUES • Keep arms relaxed in start position with elbows floating by sides (not pressing into trunk)
• Initiate back extension from lumbar spine prior to
straightening arms
• Internally rotate shoulders when lifting arms overhead, so ropes pass arms
• Establish straight diagonal line with trunk and arms
• Pause in diagonal line position prior to sitting upright
• Keep hands in peripheral vision when lowering arms from overhead to sides
Deltoid Reach
Arms Kneeling Side Series
Advanced
Set Up: Kneeling sideways on carriage, legs shoulder width apart and parallel, one leg against shoulder rests, trunk
upright, hand closest to shoulder rests in strap, palm
facing ear, arm bent, elbow out to side
Resistance: extra light
- *Exhale**: Straighten arm toward ceiling
- *Inhale**: Bend arm, return to start position
MUSCLE FOCUS • Shoulder abductors
• Elbow extensors
• Spinal flexors
• Spinal lateral flexors
• Spinal extensors
OBJECTIVES • Shoulder abductor strength
• Elbow extensor strength
• Trunk stabilization
CUES • Maintain trunk stabilization
• Maintain scapular stabilization
• Keep hand on vertical line with shoulder
• Maintain slight external rotation of shoulder
Cross Arm Pull
Arms Kneeling Side Series
Advanced
- *Set Up**: Starting in Deltoid Reach position (page 33), opposite hand in strap, palm facing body
- Resistance: extra light*
- *Exhale**: Straighten arm out to side
- *Inhale:** Bend arm, return to start position
MUSCLE FOCUS • Shoulder abductors
• Elbow extensors
• Spinal flexors
• Spinal lateral flexors
• Spinal extensors
OBJECTIVES • Shoulder abductor strength
• Elbow extensor strength
• Trunk stabilization
• Shoulder internal rotator control
CUES • Position hand between navel and sternum in set up
• Begin movement with upper arm followed by lower arm
• Keep elbow higher than hand when straightening and bending arm
• Maintain neutral postion of wrist
Triceps
Arms Kneeling Side Series
Advanced
Set Up: Kneeling sideways on carriage, eyes looking toward hand on shoulder rest, legs shoulder width apart and parallel,
one leg aligned with front edge of carriage, . trunk in lateral flexion, bottom arm straight, hand on shoulder rest, top arm bent, elbow reaching to ceiling, hand in strap, palm facing up
Resistance: extra light
Exhale: Straighten arm toward ceiling
Inhale: Bend arm, return to start position
MUSCLE FOCUS • Elbow extensors
• Spinal flexors
• Spinal lateral flexors
• Spinal extensors
OBJECTIVES • Elbow extensor strength
• Lateral flexor stretch
• Trunk stabilization
CUES • Keep pressing bottom hand into shoulder rest
• Keep weight evenly distributed on both legs and pelvis level
Arms Overhead
Arms Kneeling Side Series
Advanced
- *Set Up**: Starting in Triceps position (page 35), arms in T position, palms facing up
- Resistance: extra light*
Exhale: Lift arms overhead
Inhale: Lower arms, return to start position
MUSCLE FOCUS • Shoulder abductors
• Spinal flexors
• Spinal lateral flexors
• Spinal extensors
OBJECTIVES • Shoulder abductor strength
• Trunk stabilization
• Scapular stabilization
CUES • Move arms symmetrically
• Maintain scapular stabilization
• Maintain trunk stabilization, avoiding lateral flexion
• Touch fingers overhead (if possible)
