Upper Body (Light, Gray Cables) Flashcards
Seated Shoulder Press:
Spring load: female (2 gray) male (3 gray)
Transition Formula
in 15 seconds... seated shoulder press in 12 seconds... butt on the gray platform with gray cables in 8 second arms goal post position in 5 seconds press hands to ceiling 3,2,1 seated shoulder press
Seated Shoulder Press:
Action/Form
Action:
Arms in goalie post position. Palms face straight ahead. Keeping hands the same distance apart, press hands diagonally towards the blue lights. Come to a micro bend at the top. Slowly resist to goalie post position.
Form:
Sitting. Straight line from head to tailbone»_space; maintain neutral spine
Eye gaze is 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
Seated Shoulder Press:
Modifications/Amplifications/Variations
Modifications:
Take off springs
Amplifications:
Add more springs
Variations: Hold/Pulses at max tension (90) Hold/Pulse at halfway Lift feet off floor to engage core (will reduce tension in shoulders) Bottom or top range of motion
Seated Triceps Extension
Spring load: female (2 gray) male (3 gray)
Transition Formula
in 15 seconds… seated triceps extension
in 12 seconds… butt on gray platform with gray cables
in 8 seconds… biceps by ears
in 5 seconds… extend arms by squeezing triceps
3,2,1, seated triceps extension
Seated Triceps Extension:
Action/Form
Action:
Hands start together overhead, keeping elbows tight to the head, lower hands behind neck
Keeping elbows tight to the head, extend arms straight until they are overhead
Form:
sitting, straight line from head to tailbone»_space; maintain neutral spine
eye gaze is straight ahead»_space; decrease strain in neck and traps
core engaged»_space; protect lumbar spine
shoulders don, relaxed away from ears, shoulder blades squeezed together
fists are side by side, they are not intertwine
Seated Triceps Extension:
Modifications/Amplifications/Variations
Modifications:
Take off springs
Amplifications:
Palms face ceiling
Add more springs
Variations:
Hold/pulse at max tension (90)
Hold/ pulse at half way
lift feet off floor to engage core (will reduce tension in triceps/shoulders)
Standing Front Raise
Spring load: female (2 gray) male (3 gray)
Transition Formula:
In 15 seconds… standing front raise
in 12 seconds… standing at the gray platform side, gray cables
in 8 seconds… palms face up
in 5 seconds… raise your hands to shoulder height
3,2,1 standing front raise
Standing Front Raise:
Action/Form
Action:
hands start next to the 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:
Standing, straight line from head to tailbone, microbend in knees»_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 forward
shoulders down, relaxed away from ears, shoulder blades squeezed together
Standing Front Raise:
Modifications/Amplifications/Variations
Modifications:
Take off springs
over 6ft use black cables with amplified springs
Amplifications:
Step away from the machine
Add more springs
Variations:
chest focus- pulse pinky fingers together at the top of the movement
bicep focus- rather than keeping arms extended, bend the elbows into the side of the body (90 angle, hands in line with the elbow, no lower) and then extern arms straight to shoulder height (serve the platter)
Reverse grip: palms face down (extended arm only) tension will be in lats, back and shoulders
Standing Chest Fly
Springs: female (2 gray) male (3 gray)
Transition Formula:
In 15 seconds… standing chest fly
in 12 seconds… standing at gray cable side, gray cables
in 8 seconds… palms face each other, standing tall
in 5 seconds… bring hands together
3,2,1, standing chest fly
Standing chest fly:
Action/Form
Action:
Arms start wide, extended out to sides of body, micro bend. Contract chest to bring hands together in front of pecs. Option to rotate palms to the ceiling as hands come together. At no point do elbows or hands go wider than shoulders.
Form:
Standing, straight line from head to tailbone. Micro bend in knees»_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 each other or rotate towardds the ceiling
shoulders down, relaxed from ears
Standing Chest Fly:
Modifications/Amplifications/Variations
Modifications: remove springs
Amplifications: step away from machine, or add more springs
Variations: hold/pulse wide
hold/pulse halfway
half range of motion
Lateral Raise
spring: (female) 2 gray (male) 3 gray
Transition Formula
In 15 Lateral raise In 12 standing at gray side platform, facing black side platform with gray cables in 8 palms face down, power stance in 5 lateral raise 3,2,1 lateral raise
Lateral Raise:
Action/Form
Action: lift cables up at sides using shoulders and lats
lower hands down towards sides never letting tension completely go in cables
Form: straight line from head to tailbone, slight bend in knees»_space; maintain neutral spine
eye gaze straight ahead »_space; decrease strain in neck
core engaged»_space; decrease strain in neck
arms straight with a micro-bend
shoulder blades squeezed together
Lateral Raise:
Modifications/Amplifications/Variations
Modifications: step closer to the machine OR take off springs
Amplifications: step away from machine OR add more springs
Variations: hold at top(T position) no pulse
Rear delt press
springs: female (2 gray) male (3 gray)
Transition formula
In 15 rear delt press In 12 stand at gray cable side facing black spring side, gray cables In 8 palms face behind you In 5 push your hands behind your hips 3,2,1 rear delt press
Rear delt press:
Action/Form
Action: hands start next to the hips, open chest, squeeze shoulder blades, then press hands behind the body
arms glide right next to the body
hands return to hips, but no further forward
Form: standing, straight line from head to tailbone, micro-bend in knees > maintain neutral spine
eye gaze straight ahead»_space; decrease strain in neck & traps
core engaged»_space; protect lumbar spine
arms straight with micro-bend, palms of hands face behind you
Rear delt press:
Modifications/Amplifications/Variations
Modifications: step closer to machine OR take off springs
Amplifications: step away from machine OR add more springs
Variations: hold/pulse at max tension (holding all the way back)
pulse thumbs together at max tension
hands move wide to narrow at max tension
Standing triceps kickback:
Spring load: female (2 gray) male (3 gray)
Transition Formula:
in 15 standing triceps kickback
in 12 stand at GS platform facing BS platform, with gray cables
in 8 hinge forward, lift your elbows
in 5 extend your arms squeezing your triceps
3,2,1 standing triceps kickback
Standing triceps kickback:
Action/Form
Action: hands start straight down from elbows»_space; facing behind you- 90 bend
keep elbows in place, tight to the body. Send hands behind the body extending arms straight by contracting your triceps
return to starting position by bending elbows, stay as close to body as possible
Form: standing, straight line from head to tailbone. hinge at hips»_space; maintain neutral spine
chest open, shoulder blades retracted. eye gaze is straight»_space; decrease strain in neck and traps
core engaged»_space; protect lumbar spine
Standing triceps kickback:
Modifications/Amplifications/Variations
Modifications: step closer to machine OR take off springs
Amplifications: step away from machine OR add on springs
Variations: hold at max tension (holding all the way back)
mini kickbacks or straight arm pulse at max tension
single arm triceps kickback
Standing light bicep curl:
Springs: female ( 3 gray) male ( 1 black 1 gray)
Transition formula:
in 15 light bicep curl in 12 stand at GS, gray cables in 8 palms face up, elbows by your side in 5 flex bicep to bend elbow 3,2,1 light bicep curl
Standing light bicep curl:
Action/Form
Action: contract bicep to bend elbow to 90 degrees
keeping elbows in place and tight to body
return to starting position by extending elbow, staying as close to body as possible
Form: stand, straight line from head to tailbone»_space; maintain neutral spine
chest open, shoulder blades retracted, eye gaze is straight»_space; decrease strain in neck and traps
core engaged»_space; protect lumbar spine
Standing light bicep curl:
Modifications/Amplifications/Variations
Modifications: step closer to machine OR take off springs
Amplifications: Step away from machine OR add more springs
Variations: hold at 90 pulse at 90 (up and down or in and out) serve the platter hammer curl single arm bicep curl
