Upper Body Exercises

Angel

At the front, facing front (on the carriage)

(Standard: 2-4 white spring)

  • Setup

  • Sit in the middle of the carriage facing forwards

  • Pick up the long black straps hanging on the side of your carriage

  • The long strap will be lighter and the short hard handles will be heavier

  • Slightly lean back engaging your core and bring both arms forward in front of shoulders like you’re hugging a tree

  • Lift one leg up at a time into tabletop position, knees and legs together

  • Execution

    • Inhale as your arms release backwards until they’re at your sides

    • Exhale as you pull the cables forward as if you are hugging someone in front of you

    • If you need to modify, try setting one foot down and keeping the other at a tabletop.

      •  If this is still too difficult, place both feet down and tuck them under the carriage strap

    • Target muscles are core, arms, shoulders, chest, legs

  • Transition

    • In 10 seconds, you’re going to bring your arms halfway forward to hold

OR

  • In 10 seconds, the next exercise is…

  • [SET] method

DO NOT:

  • Tuck the chin into your chest (rest if you feel discomfort in your neck)

Modifications:

  • Move back on the carriage

  • Set both feet down (underneath the straps is an option)

  • Keep one leg up in a tabletop position and the other foot down on the carriage

  • Add a white spring for more support

Variations:

  • Single leg raises

  • Leg raises

  • Leg extension

  • Arm pulses

Challenge:

  • Less white springs

  • Both legs together, straight, and up turning the body into the letter “V”

Reverse Angel

At the back, facing back (on the carriage)

(Standard: 2-4 white spring)

  • Setup

  • Sit in the middle of the carriage facing the back of the machine

  • Pick up the long black straps hanging on the side of your carriage

  • The long strap will be lighter and the short hard handles will be heavier

  • Slightly lean back engaging your core bringing both arms back by your sides like you’re about to give a big hug

  • Lift one leg up at a time into tabletop position, knees, and legs together

  • Execution

    • Inhale as your arms move forward like you're hugging someone

    • Exhale as you pull the cables back until your hands are by your sides

    • If you need to modify, try setting one foot down and keeping the other at a tabletop.

      • If this is still too difficult, place both feet down and tuck them under the carriage strap

    • Target muscles are core, arms, shoulders, chest, legs

  • Transition

    • In 10 seconds, you’re going to bring your arms halfway forward to hold

OR

  • In 10 seconds, the next exercise is…

  • [SET] method

DO NOT:

  • Tuck the chin into your chest (rest if you feel discomfort in your neck)

Modifications:

  • Move forward on the carriage

  • Set both feet down (underneath the straps is an option)

  • Keep one leg up in a tabletop position and the other foot down onto the carriage

  • Less white springs if it’s too heavy

Variations:

  • Single leg raises

  • Leg raises

  • Leg extension

  • Arm pulses

Challenge:

  • Add a white spring

  • Cross your cables, re-holding them once crossed

  • Move back on the carriage to increase tension

  • Both legs together, straight, and up turning the body into the letter “V”

Reverse Boomerang (spoon)

At the front, facing back

(Standard: 1 white spring)

(Modification: 2 white springs) 

Suggestion – teach on 2 white springs and offer 1 to stronger clients

  • Setup

  • Stand on the front platform facing the back of the machine

  • Hands on the black handlebars 4 fingers wrapped around, thumbs on top

  • Feet underneath the front carriage strap with heels down and toes up (knees and legs together)

  • Send the carriage forward with your upper body in a straight line and legs long and extended

  • Slight bend in your elbows

  • Execution

    • Exhale as your draw your belly button towards your spine and hips up and back as far as you can

    • Inhale as your feet, carriage, and hips move forward slowly to the starting position

    • If you need to modify, add a second white spring for support 

    • Maintain a slight bend in your elbows to protect your wrist

    • Target muscles are core, triceps, shoulders, lats

  • Transition

    • In 10 seconds, you’re going to bring your hips halfway back to hold

    • In 10 seconds, you’re going to meet me in the starting position with elbows bent halfway down

OR

  • In 10 seconds, the next exercise is…

  • [SET] method

DO NOT:

  • Swing the hips back quickly (think of someone with a pitchfork in front of you slowly inching in towards your belly button and you’re drawing back slowly to avoid it from poking you)

Modifications:

  • Add a 2nd white spring for support

Variations:

  • Triceps Dips

  • Holds / Pulses

Challenge:

  • Go slower

Super Boomerang (spoon)

At the back, facing front

(Standard: 1 white spring)

(Modification: 0 white springs)

  • Setup

  • Stand on the back platform facing the front of the machine

  • Hands on the black handlebars 4 fingers wrapped around thumbs on top

  • Feet underneath the back carriage strap with heels down and toes up (knees and legs together)

  • Send the carriage forward with your upper body in a straight line and legs long and extended

  • Slight bend in your elbows

  • Execution

    • Exhale as you draw your belly button towards your spine and hips up and back as far as you can

    • Inhale as your feet, carriage, and hips move forward slowly to the starting position

    • If you need to modify, go to the front of the machine facing the back to perform a Reverse Boomerang

    • Maintain a slight bend in your elbows to protect your wrist

    • Target muscles are core, triceps, shoulders, lats

  • Transition

    • In 10 seconds, you’re going to bring your hips halfway back to hold

    • In 10 seconds, you’re going to meet me in the starting position with elbows bent halfway down

OR

  • In 10 seconds, the next exercise is…

  • [SET] method

DO NOT:

  • Swing the hips back quickly (think of someone with a pitchfork in front of you slowly inching in towards your belly button and you’re drawing back slowly to avoid it from poking you)

Modifications:

  • Move to the front of the machine facing the back to perform a Reverse Boomerang

Variations:

  • Tricep Dips

  • Holds / Pulses

Challenge:

  • Go slower

Seal (cobra)

At the front, facing front

(Standard: 1 white spring)

(Modification: 2 white springs) 

Suggestion – teach on 2 white springs and offer 1 to stronger clients

  • Setup

    • Hands on the front platform shoulder width apart

    • Knees and legs together on the carriage

    • Lightly lift your hip

    • Engage your core

  • Execution

    • Inhale as you slowly lower your forearms down into a modified forearm plank

    • Exhale as your press through both your palms at the same time to come up to both your hands into a modified push-up position

    • Target muscles are core, triceps, shoulders, lats

  • Transition

    • In 10 seconds, you’re going to meet me up on your hands in a modified push-up position

OR

  • In 10 seconds, the next exercise is…

  • [SET] method

DO NOT:

  • Disengage your core and arch your back

Modifications:

  • Move your knees forward on the carriage

  • Add a 2nd white spring

  • Use a little bit of momentum if needed to help pop up onto both your hands

  • Come up to one hand at a time and down to one forearm at a time

Variations:

  • Push-ups

  • Holds / Pulses

Challenge:

  • Go slower

  • Up onto your toes to fly

Reverse Seal (cobra)

At the front, facing back

(Standard: 1 white spring)

(Modification: 2 white springs)

  • Setup

    • Hands on the carriage shoulder width apart

    • Knees and legs together on the front platform

    • Lightly lift your hip

    • Engage your core

  • Execution

    • Inhale as you slowly lower your forearms down into a modified forearm plank

    • Exhale as your press through both your palms at the same time to come up to both your hands into a modified push-up position

    • Target muscles are core, triceps, shoulders, lats

  • Transition

    • In 10 seconds, you’re going to meet me up on your hands in a modified push-up position

OR

  • In 1- seconds, the next exercise is…

  • [SET]

DO NOT:

  • Disengage your core and arch your back

Modifications:

  • Move your forearms closer to the edge of the carriage

  • Add a 2nd white spring

  • Use a little bit of momentum if needed to help pop up onto both your hands

  • Come up to one hand at a time and down to one forearm at a time

Variations:

  • Push-ups

  • Holds / Pulses

Challenge:

  • Go slower

  • Up onto your toes to fly

Super Seal (cobra)

At the back, facing front

(Standard: 1 white spring)

  • Setup

    • Pull the carriage in

    • Tuck your knees against the back platform strap, knees and legs together

    • Tuck your elbows in front of the carriage strap

    • Forearms down, shoulder width apart, palms down

    • Push out into a modified forearm plank position

    • Lightly lift your hip

    • Engage your core

  • Execution

    • Exhale as your press through both your palms at the same time to come up to both your hands into a modified push-up position

    • Inhale as you slowly lower your forearms down to the starting position (modified forearm plank)

    • Target muscles are core, triceps, shoulders, lats

  • Transition

    • In 10 seconds, you’re going to meet me up on your hands in a modified push-up position

OR

  • In 10 seconds, the next exercise is…

  • [SET] method

DO NOT:

  • Disengage your core and arch your back

Modifications:

  • Use a little bit of momentum if needed to help pop up onto both your hands

  • Come up to one hand at a time and down to one forearm at a time

  • Go to the front, facing back to perform a Reverse Seal

Variations:

  • Push-ups

  • Holds / Pulses

Challenge:

  • Go slower

  • Move your forearms slightly forward on the carriage

  • Up onto your toes to fly

Super Reverse Seal (cobra)

At the back, facing back

(Standard: 1 white spring)

  • Setup

    • Tuck your knees against the back carriage strap, knees and legs together

    • Tuck your elbows in front of the back platform strap

    • Forearms down, shoulder width apart, palms down

    • Let the carriage slide towards the front to get into a modified forearm plank position

    • Lightly lift your hip

    • Engage your core

  • Execution

    • Exhale as your press through both your palms at the same time to come up to both your hands into a modified push-up position

    • Breath in as you slowly lower your forearms down to the starting position (modified forearm plank)

    • Target muscles are core, triceps, shoulders, lats

  • Transition

    • In 10 seconds, you’re going to meet me up on your hands in a modified push-up position

OR

  • In 10 seconds, the next exercise is…

  • [SET] method

DO NOT:

  • Disengage your core and arch your back

Modifications:

  • Use a little bit of momentum if needed to help pop up onto both your hands

  • Come up to one hand at a time and down to one forearm at a time

  • Go to the front, facing front to perform a Seal

Variations:

  • Push-ups

  • Holds / Pulses

Challenge:

  • Go slower

  • Up onto your toes to fly