90 Degrees

Rectus Abdominis, External Oblique, Internal Oblique

• Resist rounding the spine when hinging back.

• Round the spine over the legs and keep the flexion as the arms reach back and circle to a T.

  
  

  

Brachialis, Biceps Brachii, Brachioradialis

• Bend the elbows & keeps them bent at a 90-degree angle to pull the straps in the hinge at the beginning of the exercise.

• Bend the elbow at the end to come back to start.

  
  

  

Anterior Deltoid, Pectoralis, Coracobrachialis, Biceps Brachii

• Keep the arms lifted in front of the chest when the elbow is bent in 90 degrees at the beginning of the exercise throughout the hinge.

• Assist with the elbow extensors to reach the arms up to the ceiling.

  
  

  

Serratus Anterior, Trapezius

• Swing the bottom tips of the scapulae apart and under the armpit as the arms reach up to the ceiling in the hinge.

  
  

  

Lower Trapezius, Serratus Anterior, Latissimus Dorsi, Pectoralis Minor

• Keep the shoulders down away from the ears throughout the entire exercise.

• Resist the springs as the arms reach up to the ceiling and circle forward, so the shoulders don't hike up to the ears.

  
  

  

Posterior Deltoid, Infraspinatus

• Press the arms in the straps back as the torso rounds forward over the legs.

• Resists the springs as the arm circle forward to a T.

  
  

  

Rhomboids, Levator Scapulae, Pectoralis Minor, Latissimus Dorsi

• Swing the bottom tips of the scapulae together as the arms press back.

• Resist the springs as the arms circle forward to a T, to keep the shoulders from rolling forward.

  
  

  

Trapezius, Rhomboids, Latissimus Dorsi

• Draw the scapula together throughout the entire exercise.

• Resist the springs during certain moments to keep the shoulders from rounding forward.

  
  

  

Latissimus Dorsi, Teres Major, Posterior Deltoid

• Assists at the end range with the shoulder horizontal abductors to press the arms back.

• Reach the arms up and further back to start the circle.

  
  

  

• Anterior & posterior spinal stabilizer provides lumbo-pelvic stabilization & keep the spine in neutral in the hinge at the beginning of the exercise.

• Spinal extensors stack the spine up to sitting tall at the end of the choreography.

• Elbow extensors assist the shoulder flexors to straighten the arms to the ceiling in the hinge.

• Hip adductors keep the legs together.

• Knee extensors keep the legs straight.

• Plantar flexors keep the feet pointed.