Upper Body (Light, Gray Cables)

Question 1

Seated Shoulder Press:
Spring load: female (2 gray) male (3 gray)

Transition Formula

Answer 1

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

Question 2

Seated Shoulder Press:

Action/Form

Answer 2

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&raquo_space; maintain neutral spine
Eye gaze is straight ahead&raquo_space; decrease strain in neck and traps
Core engaged&raquo_space; protect lumbar spine
Shoulders down, relaxed away from ears, shoulder blades squeezed together

Question 3

Seated Shoulder Press:

Modifications/Amplifications/Variations

Answer 3

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

Question 4

Seated Triceps Extension
Spring load: female (2 gray) male (3 gray)

Transition Formula

Answer 4

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

Question 5

Seated Triceps Extension:

Action/Form

Answer 5

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&raquo_space; maintain neutral spine
eye gaze is straight ahead&raquo_space; decrease strain in neck and traps
core engaged&raquo_space; protect lumbar spine
shoulders don, relaxed away from ears, shoulder blades squeezed together
fists are side by side, they are not intertwine

Question 6

Seated Triceps Extension:

Modifications/Amplifications/Variations

Answer 6

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)

Question 7

Standing Front Raise
Spring load: female (2 gray) male (3 gray)

Transition Formula:

Answer 7

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

Question 8

Standing Front Raise:

Action/Form

Answer 8

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&raquo_space; maintain neutral spine
eye gaze is straight ahead&raquo_space; decrease strain in neck and traps
core engaged&raquo_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

Question 9

Standing Front Raise:

Modifications/Amplifications/Variations

Answer 9

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

Question 10

Standing Chest Fly
Springs: female (2 gray) male (3 gray)

Transition Formula:

Answer 10

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

Question 11

Standing chest fly:

Action/Form

Answer 11

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&raquo_space; maintain neutral spine
eye gaze is straight ahead&raquo_space; decrease strain in neck and traps
core engaged&raquo_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

Question 12

Standing Chest Fly:

Modifications/Amplifications/Variations

Answer 12

Modifications: remove springs
Amplifications: step away from machine, or add more springs

Variations: hold/pulse wide
hold/pulse halfway
half range of motion

Question 13

Lateral Raise
spring: (female) 2 gray (male) 3 gray

Transition Formula

Answer 13

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

Question 14

Lateral Raise:

Action/Form

Answer 14

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&raquo_space; maintain neutral spine
eye gaze straight ahead &raquo_space; decrease strain in neck
core engaged&raquo_space; decrease strain in neck
arms straight with a micro-bend
shoulder blades squeezed together

Question 15

Lateral Raise:

Modifications/Amplifications/Variations

Answer 15

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

Question 16

Rear delt press
springs: female (2 gray) male (3 gray)

Transition formula

Answer 16

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

Question 17

Rear delt press:

Action/Form

Answer 17

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&raquo_space; decrease strain in neck & traps
core engaged&raquo_space; protect lumbar spine
arms straight with micro-bend, palms of hands face behind you

Question 18

Rear delt press:

Modifications/Amplifications/Variations

Answer 18

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

Question 19

Standing triceps kickback:

Spring load: female (2 gray) male (3 gray)

Transition Formula:

Answer 19

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

Question 20

Standing triceps kickback:

Action/Form

Answer 20

Action: hands start straight down from elbows&raquo_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&raquo_space; maintain neutral spine
chest open, shoulder blades retracted. eye gaze is straight&raquo_space; decrease strain in neck and traps
core engaged&raquo_space; protect lumbar spine

Question 21

Standing triceps kickback:

Modifications/Amplifications/Variations

Answer 21

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

Question 22

Standing light bicep curl:
Springs: female ( 3 gray) male ( 1 black 1 gray)

Transition formula:

Answer 22

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

Question 23

Standing light bicep curl:

Action/Form

Answer 23

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&raquo_space; maintain neutral spine
chest open, shoulder blades retracted, eye gaze is straight&raquo_space; decrease strain in neck and traps
core engaged&raquo_space; protect lumbar spine

Question 24

Standing light bicep curl:

Modifications/Amplifications/Variations

Answer 24

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