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3-POINT SET-UP:

1. Grab the long black cables and cross them to make an X

2. Kneel on the center of your carriage with an upright torso

3. Pull the elbows in towards ribcage and palms facing up towards the ceiling (supinated)

Body Part • Direction • Action Verb:

• Keeping your core engaged and your elbows near your ribcage, slowly externally rotate your shoulders, pulling the cables apart.

Range of Motion:

• Your ROM ends once you no longer can keep your elbows in place as your externally rotate your shoulders

 Kinetic Checkpoints:

HEAD:

Same as PLANK

SHOULDERS/ELBOWS/WRISTS:

❌ squeeze your elbows until they touch your sides/ribcage

❌ continually allow your elbows to separate from your body as you externally rotate your shoulders, prioritizing the largest rom that you can achieve

❌ allow your wrists to flex/extend throughout the range of motion

✅ Keep your elbows near your ribcage, but separated

✅ As your externally rotate your shoulders, do not allow your elbows to separate further from the sides of your body. This will reduce the rom but make it optimal for rotator cuffs and proper posture

✅ Keep your wrists in a neutral position throughout the range of motion by gripping the cables and engaging your forearms.

HIPS:

❌ Tip the pelvis forward to help assist the arms to pull back further behind you and accomplish a larger range of motion

❌ “Squeeze your glutes” and tuck your hips under, maintaining a “flat back”

✅ Maintain a neutral pelvis/spine throughout the entire range of motion

Talking Points:

• Make sure clients are focusing on engaging their core (maintaining neutral) prior to pulling cables so they do not risk falling forward

• This is an excellent postural exercise. Really reinforce the proper position of head/neck to maintain as perfect posture as possible

• Brace the core and maintain a neutral position as you pull the cables apart. It is easy for clients to force too large of a rom in this exercise and excessively retract shoulder blades while tipping pelvis forward, thoracic extension, rib cage flares open etc. Shoulder external rotation should be the only movement.

• A good cue to tell clients is to “imagine as if a string is attached to the crown of their head and pulls them towards the ceiling at they pull the cables apart.