Upper Body (Light, Black Cables) Flashcards
Kneeling rear delt press:
Springs: female (3 gray) male (1 black, 1 gray)
Transition formula:
in 15 rear delt press
in 12 black cables, knee between lines 2 and 3 facing GS
in 8 palms face behind you, core is engaged
in 5 push hands behind hips
3,2,1 rear delt press
Kneeling rear delt press:
Action/Form
Action: hands start next to hips, open the chest, squeeze shoulder blades, then press hands behind the body.
arms glide next to the body
hands return to hips, but no further forward
Form: kneeling, straight line from head to tailbone, glutes lifted off heals»_space; maintain neutral spine
eye gaze is straight ahead»_space; decrease strain in neck and traps
core engaged»_space; protect lumbar spine
arms straight with a micro-bend, palms of hands face behind you
kneeling rear delt press:
modification/amplification/variation
modification: knees to line 3 OR take off springs
amplification: crosses cables OR knees to line 1 OR add more springs
Variations: hold/pulses at max tension (holding all the way back)
pulse thumbs together behind the body
hands more wide to narrow at max tension
kneeling triceps kickback:
springs: female (3 gray) male (1 black 1 gray)
transition formula:
in 15 kneeling triceps kickback
in 12 kneeling between lines 2 and 3, black cables in hand face the back
in 8 hinge forward, lift your elbows
in 5 extend your arms squeezing your triceps
3,2,1 kneeling triceps kickback
kneeling triceps kickback:
action/form
action: hands start straight down from elbows, facing behind you- 90 bend
keep elbows in place and tight to body. send hands behind the body extending the arms straight contracting triceps
return to starting position by bending elbows. staying as close to body as possible
form: kneeling, straight line from head to tailbone, hinge forward at hips»_space; maintain neutral spine
chest open, shoulder blades retracted, eye gaze straight ahead»_space; decrease strain in neck and traps
core engaged»_space; protect lumbar spine
kneeling triceps kickback:
modifications/amplifications/variations
modifications: take off springs
amplifications: crisscross cables OR add more springs
variations: hold at max tension
add mini kickbacks or straight arm pulses at max tension
reverse grip
single arm triceps kickback
Kneeling back fly:
Springs: female (3 gray) male (1 black 1 gray)
Transition Formula:
In 15 kneeling back fly
in 12 knees between lines 2 and 3, black cables crossed, face the cable side
in 8 palms face each other, core is engaged
in 5 open your arms wide
3,2,1, kneeling back fly
kneeling back fly:
Action/Form
Action: hands start slightly wider than shoulder with
keeping arms straight with a micro-bend, squeeze your shoulder blades and lats, lift arms behind the body to about chest/shoulder level
contract bicep to bend elbow bring hand in toward shoulder
Form:
kneeling, straight line from head to tailbone, hinge forward at hips»_space; neutral spine
chest open, shoulder blades retracted, eye gaze is straight ahead»_space; decrease strain in neck and traps
core engaged»_space; protect lumbar spine
palms of hands face one another, arms straight with a micro-bend
kneeling back fly:
modification/amplification/variation
Modifications: bent arm fly OR take off springs
amplification: add more springs
Variations: hold all the way back (max tension) OR pulse at max tension
Standing back fly:
Springs: base (2 gray) amplified (3 gray)
Transition formula:
in 15 standing back fly in 12 standing at GS facing BS, black cables crossed in 8 hinge in hips, palms face in in 5 opens your arms wide 3,2,1 standing back fly
standing back fly:
action/form
Action: hands start slightly wider than shoulder width. Keeping arms straight with a micro-bend, squeeze your shoulder blades and lats, lift arms behind the body.
Contract bicep to bend elbow bring hand in toward shoulder
Return to starting position.
Form: standing. hinge in hips, straight line from head to tailbone, micro-bend in knees» neutral spine
chest open, shoulder blades retracted. eye gaze straight ahead»_space; decrease strain in neck and traps
core engaged»_space; protect lumbar spine
standing back fly:
modification/amplification/variation
modification: step closer to machine, bent arm fly OR take off springs
amplifications: step away from the machine OR add more springs
variations: hold all the way at the back (max tension) OR pulses at max tension
kneeling external shoulder rotation:
springs: base (3 gray) amplified (1 black 1 gray)
transition formula:
in 15 kneeling external shoulder rotation
in 12 knees between lines 2 and 3, black cables crossed, face the Black cable side
in 8 palms face each other, core is engaged
in 5 open your arms like reading a book
3,2,1 kneeling external shoulder rotation
kneeling external shoulder rotation:
Action/form
Action: elbows tight to body. hands shoulder width apart, open hands as much as possible. Forearms stay parallel to the floor.
As hands open, squeeze shoulder blades together
Resist as hands close, stopping hands directly in front of elbows
Form: kneeling, straight line from head to tailbone, glutes lifted off heals»_space; maintain neutral spine
eye gaze is straight ahead»_space; decrease strain in neck and traps
core engaged»_space; protect lumbar spine
elbows glued into sides of body at 90 angle
kneeling external shoulder rotation:
modification/amplification/variation
modification: knees to line 3 OR take off springs
amplification: knees to line 1 OR add springs
Variations: hold at max tension
pulse at max tension
bicep-focus: pulse thumbs towards or to shoulders
standing external shoulder rotation:
springs: base (2 gray) amp (3 gray)
transition formula:
in 15 standing external shoulder rotation
in 12 standing at GS, facing BS, black cables crossed
in 8 palms face each other, core engaged
in 5 open arms like reading book
3,2,1 standing external shoulder rotation
standing external shoulder rotation:
action/form
action: keep elbows tight to body, hands shoulder width apart, open hands as much as possible. forearms stay parallel to the floor.
as hands open, squeeze shoulder blades together
resist as hands close
Form:
standing, shoulders stacked on hips, micro-bend in knees»_space; maintain neutral spine
eye gaze straight ahead»_space; decrease strain in neck and traps
core engaged»_space; protect lumbar spine
elbows glued into sides
standing external shoulder rotation:
modifications/amplifications/variations
modifications: step closer to machine OR take off springs
amplifications: step away from machine OR add springs
variations: hold at max tension
pulse at max tension
bicep focus: pulse thumbs towards or to shoulders
kneeling front raise:
springs: base (3 ray) amp (1 back 1 gray)
transition formula:
in 15 kneeling front raise in 12 knees between lines 2 and 3, black cables, facing BS in 8 palms face up, core is engaged in 5 raise your hands shoulders height 3,2,1 kneeling front raise
kneeling front raise:
action/form
Action: hands start next to hips, keeping hands shoulder width apart, raise hands until shoulder height. Hands return to hips, but no further back to ensure no momentum is being used
Form:
kneeling, straight line from head to tailbone, glutes lifted off heels»_space; maintain neutral spine
eye gaze is straight ahead»_space; decrease strain in neck and traps
core engaged»_space; protect lumbar spine
arms straight with micro-bend , palms of ands face forward
kneeling front raise:
modification/amplification/variation
modification: knees to line 3 OR take off spring
amplification: knees to line 1 OR add more springs
variations: chest focus: pulse pinky fingers together at top of movement
bicep focus: bend elbows into the side of the body
reverse grip: palms face down
kneeling chest fly:
springs: base (3 gray) amp (1 black 1 gray)
transition formula:
in 15 kneeling chest fly
in 12 knees between lines 2 and 3, black cables, facing BS
in 8 palms face each other, core is engaged
in 5 bring hands together
3,2,1 kneeling chest fly
kneeling chest fly:
action/form
Action: arms extended out to sides o body with micro-bend. closing the arms in front of you bringing your palms to face the celling as the hands close together.
during the motion your elbows are rounded, in line with the shoulders until halfway through when your palms gradually flip to face celling
form: kneeling, straight line from head to tailbone, glutes lifted off heals»_space; maintain neutral spine
eye gaze is straight ahead»_space; decrease strain in neck and traps
core engaged > protect lumbar spine
arms straight with micro-bend
kneeling chest fly:
mod/amp/var
mod: knees to line 3 OR take off spring
amp: knees to line 1 OR add more springs
variation: hold/pulse at max tension
hold/pulse at halfway or wide
half range of motion
kneeling shoulder press:
spring: base (3 gray) amp (1 black 1 gray)
transition formula:
in 15 kneeling shoulder press
in 12
Kneeling shoulder press:
Action/Form
Action: start with arms bent, right angle, (goalie position) push into hands to lift overhead.
As you press hands up, keep hands wider than shoulder-width
On the way back down, never let elbows drop below parallel to ground
Form: kneeling, straight line from head to tailbone, glutes lifted off heals»_space; maintain neutral spine
eye gaze straight ahead»_space; decrease strain in neck and traps
core engaged»_space; protect lumbar spine
shoulders down, relaxed away from ears, shoulder blades squeezed together
kneeling shoulder press:
mod/amp/variations
mod: knees to line 3 OR take off springs
amp: knees to line 1 OR add more springs
Variations: hold/pulse at max tension
hold/pulse at halfway
bottom or top range of motion
chest focus: bent elbow chest fly
kneeling triceps extension
springs: base (3 gray) amp (1 black 1 gray)
Transition formula:
in 15 kneeling triceps extension in 12 knees between lines 2 and 3, black cables, facing BS in 8 biceps by ears in 5 extend arms by flexing your triceps 3,2,1 kneeling triceps extension
kneeling triceps extension:
Action/Form
Action: hands start together overhead, keeping elbows tight to the head, lower hands behind neck
keeping elbows tight to head, extend arms straight until they are overhead
Form: kneeling, straight line from head to tailbone, glutes lifted off heels»_space; maintain neutral spine
eye gaze straight ahead»_space; decrease strain in neck and traps
core engaged»_space; protect lumbar spine
shoulders down, relaxed away from ears shoulder blades squeezed together
fists are by side, they are not intertwined
kneeling triceps extension:
Mod/Amp/Variations
Mod: take off springs
amp: add more springs
variation: hold/ pulse at max tension
hold/pulse at halfway
kneeling lat row:
springs: base (3 gray) amp (1 black 1 gray)
transition formula:
in 15 kneeling lat row
in 12 hands on handlebars, palms face in, knees on the carriage
in 8 pull your head through the handlebars
in 5 kneeling lat row
3,2,1 kneeling lat row
kneeling lat row:
action/form
action: squeeze lats and biceps increase contraction to pull yourself through the handlebars, closing the carriage to the platform
elbows stay close to the body throughout the movement
resist on the way out, only going out 80% of the way, leaving micro-bend in elbows
form: straight line from head to tailbone, glutes lifted off heels»_space; maintain neutral spine
eye gaze straight ahead»_space; decrease strain in neck
core engaged»_space; protect lumbar spine
shoulders are depressed into the lats»_space; stabalize spine
palms of hands face one another
kneeling lat row:
mod/amp/variations
mod: take off springs
amp: add more springs OR alternate between single arm lat row
variation: hold at max tension (carriage almost closed)
pulse at halfway or max tension
shorten range of motion to half range of motion
single arm
