Seated Arm Work Flow

You're gonna have a seat facing me again. We're going to something called a PayLoft Press. You're gonna pick up the rope closest to your shoulder, and the hands start here right above your navel. The elbows are tucked in. Leggs are tight together.

It's a core exercise from here. We press the arms out straight in front of us, and we pull the arms in. Notice that the body wants to rotate badly. And now if you feel like you're really fighting yourself with your arms, scoot yourself a little closer to the rope towards the back of the machine. Keep lengthening the spine, have an awareness of your two sit bones on the ground.

And do try to really get those arms straight. That's the height of the exercise there. The arms never go straight. You're never really getting that full contraction. I want you to feel.

Last one here, And we're going into leg pull, different kind of a setup, turn and face the back. The rope that's in your hand, place that rope onto your foot first. That leg lengthens down on the outside of the machine. The hand set up a triangle on the box. The two hands to the front.

The knee is the point of that triangle. Notice the shin is not supported. Now the spine goes neutral. And the leg sweeps back. And the leg comes all the way forward.

So I'm not super interested in the back position. I'm more interested in that front position. So do bring that leg forward as far as you can without displacing the hips. From here, the opposite hand, this is where the exercise really starts, comes to fingertips, or maybe you take that hand completely off like Collette is doing. And now you should have a pretty strong sensation in your core. It doesn't look like a core exercise.

But if you do what I'm saying, that's what you'll experience. Again, don't get caught up in the sweeping gesture of the leg. Put your focus on the trunk. Last time here, Come on and take that rope off, put it down. That same leg goes in the air into a long straight position. Opposite hand comes off.

Notice how hard it is to balance without that shin fully supported. Circle the top arm up and around and catch that back foot. Harder to do than you might think. From here, you can just stay here and take this stretch in the quad or come into dancer pose. So you push the ground away.

You take the chest forward. The heart opens. The balance, again, a little bit more challenging than you might think. And lower everything down, pick up the opposite loop. Let's put it onto your foot first.

And this can be a little bit awkward in the beginning. Feels a little bit precarious, lengthen that leg down, set up your set up your tricep. Set up your triangle. Two hands at the edge. The knee goes back.

The leg is at the outside of the machine. And let's start sweeping that leg back. And forward is the important part. Back and forward, keeping both sides of the waistband long. Once you get that movement pattern, the opposite hand goes to fingertips.

And maybe even that hand comes completely off, the breath is still working. Nice and smooth and steady. Almost done here. Fight to get that leg forward without taking the hip with it. Keep the tension on the rope throughout.

There should never be slack. Last Leone, bring the leg forward. The loop comes off your foot. Put the loop away. That same leg reaches straight back behind you.

Be very neutral in the spine. The opposite arm reaches forward. And if you feel vulnerable, put your fingertips down. Okay? And then just kinda check-in with your balance. That arm circles back behind you, catch the foot.

Maybe you just hold the quad stretch. Maybe you lift into dancer pose. And that dancer pose, really imagine that you're front lung is fooling with air. Keep pushing the ground away. Lower down. We're going to our second side of that pallof press.

So my back's to you now. I'm gonna pick up the rope closest to my shoulder. I'm gonna bring the hands just a little higher than my belly button. Elbows are tucked in, knees are together, and then we press the arm straight in front of you, and and in. Nothing changes.

Fight to get the arms all the way straight. And, again, you might need to play around with your placement a little bit here. You might need to go a little bit further towards the back of your box. We are looking for a sensation in your obliques fighting to stabilize you, fighting to keep you still so there's no rotation at all in the trunk. Last time here, and bring that loop down.

We're going into a spring change here. Bring your foot bar up. And change your spring to a light or medium spring. Have a seat facing me again, and you are gonna grab again the rope closest to your shoulder. We're going into a single arm tree hug. So from here, the arm is gonna pass the midline and cross and open.

So it's gonna feel light until you get about center, and then the tension really ramps up. The shoulder blade stays on the back side of the body. I want your experience to be all right here. It might even help you if you just go ahead and bring your hand on your peck, Ask yourself, are you really working from the pack, or are you trying to use that anterior delt? Nice and smooth and steady here.

No rotation. Remember? You're doing nice neutral shapes today. Last Leone. And come on in, put that rope down.

We're going into something called Superman toss. Lay on your belly facing your foot bar. Chest is just off the edge of the machine, legs as close together as you can tolerate. Hands are here on the shoulders. The back is slightly in extension from here.

The arms toss forward and they land. And again, this is about that reach and the lift of the upper back. The legs are not lifting right now. They're staying down. The pubic bone isn't is anchored.

The neck is long. You're probably seeing your floor. Some of you will add swimming to this. You can follow Collette. And now if you're really stuck here in the shoulders, I'm gonna show you a modification, which is just an opening forward and wide with the arms.

A lot of you are gonna have a better shape with that. It's gonna feel more organic, more opening, feeling, more of a lift in the chest. Last Leone, Come on in and turn to your other side for your single arm tree hug. Again, rope closest to the shoulder, judge your distance on your box for tension, and again pulling that arm across the midline and open. And as a reminder, the closer together your thigh bones are, the more you're gonna bias this towards your core. I have my hand here on the side, depending on tension on your machine.

It might give you a little bit of assistance just to be able to handle a little heavier weight without compromising your form. Look for that sensation and be into that pec. Make sure you aren't doing anything from the elbow. Every time we bend from the elbow becomes a bicep, biased exercise. So the full action here I want from the shoulder, the elbows just soft.

Last time like this, Bring the carriage in, put that loop down. Hey, the box is coming off your machine.