Standing Arm Springs: Butterfly

Set Up:  Attache the Arm Springs to the top eye bolt on the vertical Poles, at approximely shoulder height. Stand in Pilates Stance facing away from the poles.  Tilt the entire body forward, leaning into the springs with the arms wide to the sides in your peripherial vision and palms facing forward.

Get it Moving:  Pull low and back as your reach the other arm on a high diagonal. Look towards your bottom hand. Return back to starting position.

Skill: Advanced

Reps:  3 each side

Goal: Strengthens the upper body, Strengthens the powerhouse. Promotes control of the upper arms from the back.

Execution:

Exhale:  Reaching one arm up and across on a high diagonal in front while the other arm pulls low and back behind the buttocks. Look towards the back hand.

Inhale:  Return to center, reaching long through the arms, keeping tension on the springs.

Exhale:  Reach the other arm up and across while drawing the other back and behind.

Standing Arm Springs: Fencing

SETUP: Attach the arm spirng to the top eye bodlt on the verticla poles of approximately shoulder height. Stand sideways to the vertical poles in the middle of the frame. Stand as shown. Hold the handles with the far hand holding the front spring at chest height and the near hand hold ing the back spring at navel height. Springs are slightly slack.

Alternate set  up stand on floor and set springs behind the reformer.

Get it Moving: Lunge out pressing into the springs, pull everything back in to return.

Standing Arm Springs: Boxing

SETUP: Attach the arm spirng to the top eye bodlt on the verticla poles of approximately shoulder height. Stand in Pilates Stance Facing away from the Poles. Lean the enterie body forward, leaning into the springs with the hands in front of the shoulders.

Get it Moving: Punch to the center, change, punch, and Punch. Lean into the springs.