Sexy Back

3-POINT SET-UP:

1. Grab the long black cables 

2. Place your shins on the carriage facing the back

3. Hinge from your hips and line your elbows up near your ribcage

Body Part • Direction • Action Verb:

• Keeping your core engaged and your elbows and shoulders still, slowly EXTEND your arms (only the forearms move)

Range of Motion:

Starting at a 90 degree angle, extend your forearms back, stopping right before your elbows fully lock out.

 Kinetic Checkpoints:

HEAD:

SAME AS PLANK

SHOULDERS/ELBOWS:

❌ Lift the elbows as high as possible and allow the shoulders to round forwards

❌ Allow your elbows to move throughout your range of motion

❌ squeeze your elbows in until they touch your ribcage

✅ Keep your elbows near your body and slightly above ribcage

✅ Keep your shoulders packed and in a neutral position

✅ During the extension of the arms, do not allow the elbows to lift or shoulders to round forward 

HIPS:

❌ Allow your pelvis to tip forward (often leading to hyperextension of neck and mid-spine)

❌ Tuck hips under and flex spine

✅ Pelvis and spine are to remain in a neutral position for the entire range of motion. Keep your knees a minimum of hip width distance apart.

Talking Points:

• You can adjust the hand grip of sexy back (pronated, neutral, or supinated). The most important thing is to avoid any flexion or extension of the wrists.

• Flexion/Extension of the wrists can be avoided by maintaining a strong grip on the cables (feel the engagement of your forearms) to keep your wrists in a neutral position

• It might be helpful to explain to clients that at all times, maintain shoulders higher than hips and your hips higher than your knees, resembling the shape of a “zig zag.”