PRO | Kneeling Tricep Flow

Good. Keep those straps in your hands and transition to a kneeling position. So chest expansion is an evolution on plow. And in this move, you'll be up kneeling on your machine, and it's really challenging your stability and ability to co contract your core with your arms. Hold nice and high on the ropes, and start in a low kneel position.

Exhale the arms move behind the body. Inhale they come just in front. In this movement, there's not a lot of momentum. So if you feel like you're swinging your arms, or the carriage is moving quickly, I'm gonna ask you to slow it down and find your stability. My energy is reaching down through my knuckles and up through the crown of my head, and I exhale every time I push back.

Once you're feeling good about that basic, you add your hip lift. Sit when the arms come forward, push the hips through the arms. Try your best to keep your wrist straight and knuckles pointing straight down. Use the back of the body to lift and control that sit. You can stay here or you can increase the challenge by staying up onto the knees and just moving the arms behind the body.

Five four, three, straight elbows, two, and one. Sit the hips down and adjust the grip. I always loosen a little bit and I hold my loops instead of the ropes for this next one. Lean forward, but keep the hips low. Pull the elbows up.

You're in a flat back hinge, tricep kickbacks, inhale bend and exhale. We practice this move on the box in our foundational class. Now, we're gonna add a balance component. When you feel ready, hover the hips, keep the tops of the feet heavy to the mat, and press eight. Seven, energy through the crown of the head, six, five, four, three, two, straighten those arms all the way, one, and bring it all the way in for a break. Okay. Next one is a tough one, but you can do it because we practiced our foundations already. Hands are gonna go on top of the shoulder blocks, One foot goes onto the footbar, toes on, push all the way out.

You'll remember how I taught you to be prepared to come into a plank. Don't be surprised here. You'll be supporting your body weight. It's a whole body movement and the carriage is gonna move. So once you're ready, take the opposite leg up to meet in. Hips are tucked abs are scooped pushing forward and pulling the hands under the shoulders.

Five Four, three. It's better to push up and be a little more scooped, two than to droop down. And one. I'll take my right knee down to the mat and wait for the carriage to close. My left foot steps forward and I'm going to grab ahold of those loops.

This time, I'm going to use the short loops. You certainly have the option to switch to the long if that feels better for you. Practicing our chest expansion and our plow round two. The reason this is different is the lower body positioning. So we're in this split squat position pushing to the front heel. My lateral stability is challenged.

Don't feel like I'm gonna fall forward, but my side to side stability, that's what I'm working on here. Four, and you'll see we will add a progression here in our challenge video. Three, two, and one. I want you to change your arms, not your legs, bicep curls, curl them in, and out. Elbows high. The higher you can keep your elbows, the more you're gonna work. Pay attention to that lower body. If you're feeling a lot of work in your hips, just try to concentrate that energy a bit higher.

Think naval to spine. One more like this. Now, put those moves together. One arm does a bicep curl, one arm presses back. Make sure you have an even amount of tension in both ropes, straighten all the way, and press.

This is where we test the waters to see if we're ready to stand on the machine. And if you're feeling good in our challenge video, we will be up here standing. Five, Courtney. Remember, even tension, two, and one. Hook up the loops. That foot that's forward can step back to the foot bar, push all the way out.

And get ready for it. Chest is lifted, abs are strong. Fingers are wrapped. So not feeling the wrists, more feeling the hands and the forearms in this position. Lake comes up.

Big press five. Four, three, two, one. So I wanna take the opposite knee, bring the carriage in, and then step my back foot forward. Grab your loops. Now, here's another example of doing it twice on a different side, is gonna feel totally different, or it does for me anyways. Start with your presses back. Push. Here's a little secret I always do when I'm in this position, hands and loops pushing back.

I try to push more through my pinky fingers than I do through my thumbs. And I find that if I push my pinky fingers, I have this sensation of widening my collar bones. See if you can feel that. Three, two, and one. Now turn the palms up. Bicep curls. Push down into your front heel.

Draw the abdominals in. It is always a challenge to keep the shoulders away from the ears when you're working your arms. So if you're feeling neck or shoulder tension, drop your elbows a little bit lower. Four, three, two, and now here's that brain challenge. One arm pushes back.

The other arm does the bicep curl. Stretch first, flip, and switch. As soon as you get into your groove, you can find a tempo that works for you. Notice if you're leaning back. It would be very common to lean the spine back. Try to keep the shoulders stacked right over the hips.

Five, four, three, two, and one. Great. Let's hook up the straps. And we're going to go back into that control front one more time. So wrap the fingers, press all the way out, pull everything in, and hold. Now, I am going to give you an option to add one more thing here. Your call. Keep the arms straight, push and pull. Option one, bend the elbows, push to straight arms, pull in. This is option two. Five, four.

Three, two, one. Take a knee down and bring the carriage all the way in.