CENTER CORE
SPRINGS: 3Y-5 // 2W-4
SET-UP:
Grab black handles and sit on middle line of carriage
Push the tops of your feet up against the carriage straps near mirror with inner thighs together
Stretch your arms out in front of you & lean spine back to a diagonal position
Gaze to top of the wall
MOVEMENT:
Lean your upper body back for 1, squeeze the glutes and inner thighs for 2, lean your upper body back for 3, squeeze the glutes and inner thighs for 4
Exhale as your sit your chest up for 1, keep your arms straight for 2, sit your chest up for 3, keep your arms straight for 4
TIME: At least 1 minute
ACTION: Pulling against the tension
MUSCLE DRIVERS:
Primary Movers: Rectus Abdominus
Assisting Muscles: Obliques, Transverse Abdominus, Hip Flexors
Synergist: Glutes, Hamstrings, Lats, Serratus Angerior
Relaxed Muscles: Erector Spinae, Multifidus
VARIATIONS:
Holds
Pulses
Single Leg
Starfish Legs
Upper Body Variations (chest fly, snow angels, arm circles, etc..)
MODIFICATIONS:
Range of Motion
Sit hips further away from heels
Curled feet under strap
less yellow // white springs
ADVANCEMENTS:
Hips sit closer to heels
Toes pointed under strap // strap on tops of toes
Hands behind head or arms up next to ears
Range of Motion
PREGNANCY MODIFICATIONS
Heels flat on floor with hands behind the head
Lift knee up with flexed foot, exhale breath and push heel to floor (breath is key to this)
alternate sides
Can hold weights out in front of chest for more of a challenge
Can swap for an upper body move with similar springs