Upper Body (Pull Series)

Question 1

Pull series - kneeling lat row springs

Answer 1

Base - 3 gray

Amp: 1 black + 1gray

Question 2

Kneeling lat row - transition formula

Answer 2

In 15 s - kneeling lat row
In 12 s - hands on handlebars, palms face in, knees on carriage
In 8 s, - pull your head thru handlebars
In 5 s - kneeling lat row
3,2,1 - kneeling lat row

Question 3

Kneeling lat row - form/action cues

Answer 3

• Squeeze lats, rhomboids, and biceps to increase contraction to pull yourself through the handlebars, closing the carriage to the platform
• Elbows stay close to body
• Resist on way out, only going out 80% of the way, leaving a microbend in elbows
• Straight line from head to tailbone, glutes lifted off heels
• eye gaze is straight ahead to decrease strain on neck
• core engaged to protect lumbar spine
• shoulder are depressd into the lats to stabilize spine
• palms of hands face one another

Question 4

kneeling lat row - mods/amps/variations

Answer 4

mods: take off springs
amps: add springs, alternate between single arm lat row
variations: hold at max (carriage almost closed), pulse at halfway or max, shorten range to half range of motion, single arm
Note: should never hold to platform bc it releases tension