CENTER CORE
SPRINGS: Not spring dependent
SET-UP:
Grab bungee
Mega: One bungee (centered on bungee bar)
Maven: Both bungees (centered on bungee bar)
Back on carriage with head at 3
Lift heels up aligned with knees
Look at ceiling with bungee stretched over face
MOVEMENT:
Crunch your chest up for 1, keep your arms straight and move with the spine for 2, crunch your chest up for 3, move straight arms with the crunch for 4
Resist as you unfold the spine for 1, unfold the crunch for 2, unfold the spine for 3, unfold the crunch for 4
TIME: At least 1 minute
ACTION: Pulling against the tension
MUSCLE DRIVERS
Primary Movers: Tranverse Abdominis (compresses abdomen to stabilize spine), rectus abdominis, hip flexors (helps draw knees in)
Assisting Muscles: Obliques (help with spine flexion), Chest (bungees resist tension), Serratus anterior (holds shoulders), quads
Stabilizers: shoulders, spine, psoas, quads
Relaxed Muscles: Erector spinae, hip extensors, lats (oppose scapula)
VARIATIONS: (SO MANY! GET CREATIVE BUT TEST FIRST)
Exend Legs on Crunch
Hold Crunch
Pulse Arms
Flutter Kicks
Scissor Kicks
Knees In On Crunch x Knees Out On Unfold
Leg Lifts (all variations)
Butterfly legs
Hold Legs Out
MODIFICATIONS
Range of Motion
Drop Heels to Carriage
Move upper body closer to mirror
ADVANCEMENTS
Hold Legs Extended
Move body closer to springs
PREGNANCY MODIFICATIONS
Pregnancy safe core move or upper body movement with bungee