Hand support combos

N - Name - Hand support roll out A - Area – core and upper body (latissimus dorsi, rectus abdominus)

S - Set up of equipment – mid-long

C – Chain – flexor chain (single arm rotation spiral)

Teaching points

 stand facing away from the anchor with the arms extended  slight bend in elbows and an overhand grip  lean from the floor up as the body travels under control towards the floor  return to the start position  only movement is from the shoulder joint.

Suspension Fitness | Manual | Version0821 © YMCAfit 2021 Page | 26

N - Name - Hand support rear flye A - Area – core and upper body (posterior deltoid, rhomboids)

S - Set up of equipment – short

C – Chain – extensor chain

Teaching points

 stand facing the anchor with arms extended out at around shoulder level or just above  take a firm, secure grip of the hand support with the palms facing one another, knuckles and wrists aligned, and just a slight bend in the elbows  pull the body forwards from the client specific lean until the arms are extended out to the sides of the body in horizontal extension  return to start position.

Suspension Fitness | Manual | Version0821 © YMCAfit 2021 Page | 27