CENTER CORE
SPRINGS: 1Y // 1W
SET-UP:
Knees carriage at 3
Elbows on front platform sides like an 11
Hips drop into modified plank
Eyes straight down at the platform with back of neck aligned with spine
MOVEMENT:
KNEELING CRUNCH
Slowly round the spine for 1, crunch hips to the ribs for 2 exhale the breath for 3, round the spine for 4
Unfold the spine for 1, pull the shoulders down for 2, unfold the spine for 3, meet in a modified plank on 4…
SAW
Slowly push the shoulders back for 1, push the shoulders back for 2 push the shoulders back for 3, push back for 4
Exhale your breath as you pull your shoulders forward for 1, shoulders pull for 2, squeezing your core for 3, for 4…
TIME: At least 1 minute
ACTION: Pulling with the tension
MUSCLE DRIVERS KNEELING CRUNCH:
Primary Movers: Rectus Abdominis (ribs to hips) & Obliques (spinal flexion)
Assisting Muscles: Shoulders (delts, serratus anterior, rotator cuff)
Stabilizers: Transverse Abdominis, Hip Flexors (draw knees to chest), Spinal Erectors,
Relaxed Muscles: Erector Spinae (low back muscles control lengthening and flexion) Glutes and Hamstrings
MUSCLE DRIVERS SAW:
Primary Movers: Shoulders, Chest, Triceps, Core
Assisting Muscles: Serratus anterior, Lats, Erector Spinae, Hip Flexors
Stabilizers: Glutes, Hamstrings, Forearms (grip) Transverse Abs, Multifidus
Relaxed Muscles: Rear delt, biceps, Hamstrings
VARIATIONS:
Single Leg
Shins Up (hamstring & glute engagement)
Plank to Pike
Butterfly Knees
Twisted
Inchworm
MODIFICATIONS
Walk knees forward
Add second white/yellow spring
ADVANCEMENTS
Walk knees back on the carriage
PREGNANCY MODIFICATIONS
Stay with a Saw
2W // 2Y
CARRIAGE INCHWORM
SPRINGS: 1Y // 1W
SET-UP:
Knees front platform
Elbows on first line like an 11
Hips drop into modified plank
Eyes straight down between 3&6 with back of neck aligned with spine
MOVEMENT:
KNEELING CRUNCH
Slowly round the spine for 1, crunch hips to the ribs for 2 exhale the breath for 3, round the spine for 4
Unfold the spine for 1, pull the shoulders down for 2, unfold the spine for 3, meet in a modified plank on 4…
SAW
Slowly push your forearms forward for 1, push your forearms forward for 2 squeeze your inner thighs for 3, push your forearms forward for 4
Exhale your breath as you pull your forearms back for 1, pull your forearms back 2, hug your glutes for 3, pull your forearms under your chest for 4…
MUSCLE DRIVERS KNEELING CRUNCH
Primary Movers: Rectus Abdominis (ribs to hips) & Obliques (spinal flexion)
Assisting Muscles: Shoulders (delts, serratus anterior, rotator cuff)
Stabilizers: Transverse Abdominis, Hip Flexors (draw knees to chest), Spinal Erectors,
Relaxed Muscles: Erector Spinae (low back muscles control lengthening and flexion) Glutes and Hamstrings
MUSCLE DRIVERS SAW
Primary Movers: Shoulders, Chest, Triceps, Core
Assisting Muscles: Serratus anterior, Lats, Erector Spinae, Hip Flexors
Stabilizers: Glutes, Hamstrings, Forearms (grip) Transverse Abs, Multifidus
Relaxed Muscles: Rear delt, biceps, Hamstrings
VARIATIONS:
Single Leg
Shins Up (hamstring & glute engagement)
Carriage Plank to Pike
Butterfly Knees
Twisted
Carriage Inchworm
MODIFICATIONS
Walk knees forward
Add second white/yellow spring
ADVANCEMENTS
Walk knees back on the carriage
PREGNANCY MODIFICATIONS
Hold a modified plank
2W // 2Y
BACK CARRIAGE INCHWORM
SPRINGS: 1Y // 1W
SET-UP:
Knees back platform
Elbows on first line like an 11
Hips drop into modified plank
Eyes straight down between 6&9 with back of neck aligned with spine
MOVEMENT:
KNEELING CRUNCH
Slowly round the spine for 1, crunch hips to the ribs for 2 exhale the breath for 3, round the spine for 4
Unfold the spine for 1, pull the shoulders down for 2, unfold the spine for 3, meet in a modified plank on 4…
SAW
Slowly push your forearms forward for 1, push your forearms forward for 2 squeeze your inner thighs for 3, push your forearms forward for 4
Exhale your breath as you pull your forearms back for 1, pull your forearms back 2, hug your glutes for 3, pull your forearms under your chest for 4…
MUSCLE DRIVERS KNEELING CRUNCH
Primary Movers: Rectus Abdominis (ribs to hips) & Obliques (spinal flexion)
Assisting Muscles: Shoulders (delts, serratus anterior, rotator cuff)
Stabilizers: Transverse Abdominis, Hip Flexors (draw knees to chest), Spinal Erectors,
Relaxed Muscles: Erector Spinae (low back muscles control lengthening and flexion) Glutes and Hamstrings
MUSCLE DRIVERS SAW
Primary Movers: Shoulders, Chest, Triceps, Core
Assisting Muscles: Serratus anterior, Lats, Erector Spinae, Hip Flexors
Stabilizers: Glutes, Hamstrings, Forearms (grip) Transverse Abs, Multifidus
Relaxed Muscles: Rear delt, biceps, Hamstrings
VARIATIONS:
Single Leg
Shins Up (hamstring & glute engagement)
BC Plank to Pike
Butterfly Knees
Twisted
MODIFICATIONS
Walk knees forward
ADVANCEMENTS
Walk knees back on the carriage
Add second white/yellow spring
PREGNANCY MODIFICATIONS
Carriage Saw at the front
2W // 2Y
BACK PLATFORM INCHWORM
SPRINGS: 1Y // 1W
SET-UP:
Knees back carriage strap
Elbows on front platform sides like an 11
Hips drop into modified plank
Eyes straight down at the platform with back of neck aligned with spine
MOVEMENT:
KNEELING CRUNCH
Slowly round the spine for 1, crunch hips to the ribs for 2 exhale the breath for 3, round the spine for 4
Unfold the spine for 1, pull the shoulders down for 2, unfold the spine for 3, meet in a modified plank on 4…
SAW
Slowly push the shoulders back for 1, push the shoulders back for 2 push the shoulders back for 3, push back for 4
Exhale your breath as you pull your shoulders forward for 1, shoulders pull for 2, squeezing your core for 3, for 4…
TIME: At least 1 minute
ACTION: Pulling against the tension
MUSCLE DRIVERS KNEELING CRUNCH:
Primary Movers: Rectus Abdominis (ribs to hips) & Obliques (spinal flexion)
Assisting Muscles: Shoulders (delts, serratus anterior, rotator cuff)
Stabilizers: Transverse Abdominis, Hip Flexors (draw knees to chest), Spinal Erectors,
Relaxed Muscles: Erector Spinae (low back muscles control lengthening and flexion) Glutes and Hamstrings
MUSCLE DRIVERS SAW:
Primary Movers: Shoulders, Chest, Triceps, Core
Assisting Muscles: Serratus anterior, Lats, Erector Spinae, Hip Flexors
Stabilizers: Glutes, Hamstrings, Forearms (grip) Transverse Abs, Multifidus
Relaxed Muscles: Rear delt, biceps, Hamstrings
VARIATIONS:
Single Leg
Shins Up (hamstring & glute engagement)
Plank to Pike
Butterfly Knees
Twisted
Inchworm
MODIFICATIONS
Walk knees forward
ADVANCEMENTS
Walk knees back on the carriage
Add second white/yellow spring
PREGNANCY MODIFICATIONS
Stay with a Saw at front
2W // 2Y