Serve the Platter

serve the platter video

3-POINT SET-UP:

1. Grab the long black cables

2. Place your shins down on the carriage, facing the front

3. Keeping an upright torso, bend at your elbows at a 90 degree angle, lining them by your ribcage. Face your palms upright toward the ceiling

Body Part • Direction • Action Verb:

• Brace your core as you PUSH/EXTEND your arms in front of you, LIFTING your elbow creases towards the ceiling

Range of Motion:

• Lift your arms until the palms of your hands are in alignment with your shoulders. Slowly resist cables, stopping as your elbows realign with your ribcage.

 Kinetic Checkpoints:

HEAD:

SAME AS PLANK

SHOULDERS:

❌ Shrug your shoulders towards your ears

❌ Depress your shoulders downwards until your shoulders appear to be rounded and your neck is strained

✅ Keep your shoulders packed, maintaining a neutral position throughout range of motion.

HIPS:

❌Tip your pelvis forward, arching your low back

❌Tuck your hips under, excessively “squeezing your glutes”

✅Maintain a neutral pelvis/spine throughout range of motion

KNEES:

✅Add a slight hinge from your knees to mimic the angle of the black cables

ELBOWS/WRISTS:

❌Bring your elbows behind your body, allowing your shoulders to excessively round forward

❌Hyper extend your elbows at the top

❌Allow your wrists to flex/extend throughout range of motion

✅Stop your elbows as they align with the ribcage at the bottom and maintain a micro bend of your elbows at the top as your palms align with your shoulders

✅Maintain a neutral wrist by maintaining a firm grip on the black cables, engaging your forearms.

Talking Points:

• Serve the platter is a great exercise to additionally add a leaning tower by challenging clients to hinge forward from their knees.

• In addition to working the biceps, chest and anterior delts, serve the platter is a great exercise for the serratus anterior, a generally underworked muscle