Sitting on back platform with arms extended over head, palms facing one another, elbows narrow. Bend elbows to lower hands behind head, then extend hands back up toward ceiling.
Kneeling position; rotate towards front platform. Kneeling with hips over knees, hands holding black cable, arms extended in front of chest, twist upper body, arms do not bend to opposite direction of back platform.
Extend hands up toward the ceiling, then bend elbows wide until elbows are the same height as shoulders
Kneeling position (hips over knees), elbows bent at 90 degrees, extend arms to straight line flexing triceps.
While arms are extended out, bring chest back. Keeping chest back slightly, bend elbows wide to pull cables toward chest, then extend arms back out. Once fully extended, bring chest back over thighs.
Kneeling position, hands by thigh, make a half moon circle towards glutes, like you're scooping the side of a bowl.
With shoulders and hips square, send the carriage out as you lower down toward a 90 degree angle. Drive through the heel of the working leg throughout the movement. Majority of body weight is in the working leg. Torso hinges forward slightly as you lunge.
Twisted, straight arm plank position to begin: shoulders stacked over and in line with wrists, hips start square to platform, as you slide the carriage away push out with the lead heel. Top of head to ankles will go into one long line. Then squeeze inner thighs together, use the back heel to pull and slide the carriage in utilizing oblique. As you come back to neutral, a slight untwist will happen with pelvis and you'll start in the neutral position.
Either sitting back on heels (modified) or hips over knees, bring hands out wide until elbows are in line with shoulders, then bring hands in toward one another.
Modified straight-arm plank with shoulders over elbows, hips slightly tucked under, and glutes engaged. Lower forearm down toward platform as you bend elbows back and in to push the carriage out, then extend arms to pull carriage back in. Shoulders stay directly above the elbows throughout the entire movement.
Starting with arms extended, keep chest down and hips hovering over heels (flat back) and bend elbows wide to pull cheeks in between handlebars. Slowly extend arms to let carriage back out.
Straight arm plank position to begin: shoulders in line with wrists, heels over toes, hips slightly tucked under to engage glutes and lower abs. Bend knees into a tabletop position (knees under hips) to pull carriage in, extend legs back out to a straight arm plank. Hips stay level with shoulders.
Hips high, heels high, legs zippered together with a slight bend in the knees. Keep shoulders slightly behind the wrists, down and away from the ears. Elbows are softly bent and turned in towards ribs. Send carriage out slowly until hips start to drop below shoulder height, then scoop carriage back in with lower abs. Maintain a flat back the whole time. Small ROM.
Body is in a squared, table-top position, foot stays flexed. Working leg starts at a 90 degree angle. Working leg extends up toward ceiling and foot stays flexed. On the way down, the working leg stops with the knee in line with hip.
Red cables in hand. With shoulders and hips square, send the carriage out as you lower down toward a 90 degree angle. Drive through the heel of the working leg then LIFT up, do not drag back, sliding the carriage in towards the back. Majority of body weight is in the working leg (make sure back heel is lifted). Torso hinges forward slightly as you lunge.
With shoulders and hips square, rest working calf against back platform (foot is kicked over back platform) non-working toes tucked into carriage. Hinge and lower down to a 90 degree angle. Drive through the heel of the working leg throughout the movement. Majority of body weight is in the working leg. Torso hinges forward slightly as you lunge.
With shoulders and hips square, bend the working leg toward a 90 degree angle. Drive through the heel of the working leg throughout the movement. Majority of body weight is in the working leg. Torso hinges forward slightly as you lunge.
With shoulders and hips square, send the carriage out as you lower down toward a 90 degree angle. Drive through the heel of the working leg throughout the movement. Majority of body weight is in the working leg (make sure back heel is lifted). Torso hinges forward slightly as you lunge.
Straight arm plank position to begin: shoulders in line with wrists, heels over toes, hips slightly tucked under to engage glutes and lower abs. Bend knees into a tabletop position (knees under hips) to pull carriage in, extend legs back out to a straight arm plank. Hips stay level with shoulders. Move knees from one angle of the body to another after each rotation.
