Arm Frog
Intermediate (6/10)Wunda Chair
Position: ProneEnergy: 5/10~45s
Cueing
Lie prone on chair; hands on pedal; bend and straighten arms like a frog swim; maintain neck length.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Pectoralis MajorAnterior DeltoidBiceps BrachiiSerratus AnteriorForearms
Secondary Muscles
Posterior DeltoidTriceps BrachiiInfraspinatusErector SpinaeMultifidusQuadratus LumborumLatissimus DorsiTrapeziusRhomboids
Regressions
Small range; heavier springs; focus on scapular stability.
Progressions
Lighter springs; hold peak extension; slow tempo.
Common Errors
Neck strain; locking elbows; collapsing lower back.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
