Arm Work

Question 1

Shrugs

Fundamental

Answer 1

Set Up: Sitting upright (on box) with back to Wunda Chair, legs bent and parallel, hip width apart, arms straight, shoulder width apart, hands placed on pedal, palms facing back
Resistance: medium
Inhale: Raise shoulders, lifting pedal up
Exhale: Lower shoulders, pressing pedal down, return to start
position

MUSCLE FOCUS • Scapular depressors
• Spinal extensors
• Spinal flexors
OBJECTIVES • Scapular depressor control
• Trunk stabilization

CUES • Maintain trunk stabilization
• Keep body upright
• Keep arms straight
• Elevate shoulders directly upward toward ears

Question 2

Triceps Press Sit

Intermediate

Answer 2

Set Up: Starting in Shrugs position
Resistance: medium Inhale: Bend arms, lifting pedal
Exhale: Straighten arms, lowering pedal, return to start position
MUSCLE FOCUS • Elbow extensors
• Scapular stabilizers
• Spinal extensors
• Spinal flexors

OBJECTIVES • Elbow extensor strength
• Scapular stabilization
• Trunk stabilization
CUES • Maintain trunk stabilization
• Maintain upright position
• Maintain scapular stabilization
• Keep elbows facing back, parallel to each other

Question 3

Triceps Prone

Intermediate

Answer 3

Set Up: Lying prone on Wunda Chair, arms straight, shoulders over wrists, hands placed on pedal, palms
facing back, legs straight and together, feet plantarflexed,
body parallel to Mat
Resistance: light to medium
Inhale: Bend arms, lifting pedal
Exhale: Straighten arms, lowering pedal, return to start position
MUSCLE FOCUS • Elbow extensors
• Shoulder flexors
• Spinal extensors
• Spinal flexors

OBJECTIVES • Elbow extensor strength
• Shoulder flexor control
• Scapular stabilization
• Trunk stabilization
CUES • Maintain scapular stabilization
• Keep legs and trunk stable and parallel to Mat
• Keep elbows close to sides of trunk when bent

Question 4

Frog Back

Intermediate

Answer 4

Set Up: Facing back to Wunda Chair, arms bent, elbows facing back, hands placed on front edge of chair, palms facing
back, legs bent, hips externally rotated, feet plantarflexed,toes on pedal, heels together, small V position
Resistance: medium to heavy
Exhale: Straighten arms, lifting pedal
Inhale: Bend arms, lowering pedal, return to start position
MUSCLE FOCUS • Elbow extensors
• Shoulder flexors
• Spinal extensors
• Spinal flexors

OBJECTIVES • Elbow extensor strength
• Shoulder flexor strength
• Scapular stabilization
• Trunk stabilization
CUES • Keep elbows facing back, parallel to each other
• Keep distance between heels and pelvis consistent (small)

Question 5

Side Arm Kneeling

Intermediate

Answer 5

• *Set Up:** Kneeling side in front of Wunda Chair, legs parallel, hip width apart, trunk in lateral flexion, head rotated, eyes focused down, inside arm straight, hand placed on pedal, palm facing down, fingers forward, outside arm overhead, internally rotated, elbow slightly bent, palm facing up
• Resistance: light to medium*
• *Inhale:** Bend arm, lifting pedal
• *Exhale**: Straigten arm, lowering pedal, return to start position

MUSCLE FOCUS • Elbow extensors
• Spinal lateral flexors
• Spinal flexors
• Spinal extensors

OBJECTIVES • Elbow extensor strength
• Spinal lateral flexor control
• Scapular stabilization
• Trunk stabilization
CUES • Keep long line of outside arm and wrist consistent
• Direct elbow back when bending and straightening arm