OBLIQUES
SPRINGS: 1Y // 1W
SET-UP:
Sit on back edge of your back carriage
Push the tops of your primary (working) foot under your back carriage strap and lift your opposite leg out and up
Bring your hands to prayer & lean spine to be diagonal from your hips
Gaze to the top of the wall
MOVEMENT:
Twist your chest for 1, pull your primary knee in for 2, twist your chest for 3, pull your primary knee in for 4
Twist to your floating leg for 1, pull your floating leg in for two 2, kick your primary leg out for 3, twist to your floating leg for 4
THINGS TO CONSIDER:
putting tension in glute med/min keeps it out of hip flexors
clients have a tendency to dip in upper back - correct with stretching out chest
TIME: At least 1 minute
ACTION: Pulling against the tension
MUSCLE DRIVERS:
Primary Movers: Obliques (rotation), Rectus Abdominis, Glute Max & hamstings (lift and alternate legs)
Assisting Muscles: Erector Spinae (hold upright posture), delts, traps (brace and hold upper body back), transverse abdominis
Synergist: glute med/min (hold hips in place) , multifidus
Relaxed Muscles: Psoas (use glutes to relax hip flexors)
VARIATIONS:
Hands Behind Head
Arms Straight by Ears
Weights
Pulsing
Hold Twist & Move Legs Only
Arm Placement
MODIFICATIONS:
Range of Motion
More of your seat and hamstring on back platform
Hands in prayer position
Secondary toe on the floor
ADVANCEMENTS:
Seat on the edge of your back platform
Toes pointed under strap // strap on tops of toes
Hands behind head or arms up next to ears
Stopping behind back high bars
Add another white or yellow spring
PREGNANCY MODIFICATIONS
Hands back edge of platform
Sitting up tall
Secondary toe on the floor
Big exhale as you bend the primary leg in
CARRIAGE BICYCLE TWIST
SPRINGS: 1Y // 1W
SET-UP:
Sit on back edge of the back of your carriage
Push the tops of your primary (working) foot under your back platform strap and lift your opposite leg out and up
Bring your hands to prayer & lean spine to be diagonal from your hips
Gaze to the top of the wall
MOVEMENT:
Twist your chest for 1, pull your primary knee in for 2, twist your chest for 3, pull your primary knee in for 4
Twist to your floating leg for 1, pull your floating leg in for two 2, kick your primary leg out for 3, twist to your floating leg for 4
THINGS TO CONSIDER:
putting tension in glute med/min keeps it out of hip flexors
clients have a tendency to dip in upper back - correct with stretching out chest
TIME: At least 1 minute
ACTION: Pulling against the tension
MUSCLE DRIVERS:
Primary Movers: Obliques (rotation), Rectus Abdominis, Glute Max & hamstings (lift and alternate legs)
Assisting Muscles: Erector Spinae (hold upright posture), delts, traps (brace and hold upper body back), transverse abdominis
Synergist: glute med/min (hold hips in place) , multifidus
Relaxed Muscles: Psoas (use glutes to relax hip flexors)
VARIATIONS:
Hands Behind Head
Arms Straight by Ears
Weights
Pulsing
Hold Twist & Move Legs Only
Arm Placement
MODIFICATIONS:
Range of Motion
More of your seat and hamstring on back platform
Hands in prayer position
Secondary toe on the floor
ADVANCEMENTS:
Seat on the edge of your back platform
Toes pointed under strap // strap on tops of toes
Hands behind head or arms up next to ears
Stopping behind back high bars
Add another white or yellow spring
PREGNANCY MODIFICATIONS
Elbows on the carriage with primary under back platform strap
Chest open
Gaze in line with back of the neck and eyes at ceiling
Lower body extends and when you pull knees in exhale and engage glutes // inner thighs