CENTER CORE
SPRINGS: 1R2-3Y // 1B2-4W
SET-UP:
Step toes in far back pockets
Mega: back pockets near 8&10
Maven: back pockets at 10&11
Push hands away from edge of low bars
Lift knees into floating plank crunch stretch tailbone into slight tabletop spine
Eyes straight at platform and well opening with back of neck aligned with spine
MOVEMENT:
Bend your knees forward for 1, pull your thighs forward for 2, bend your knees forward for 3, pull your thighs forward for 4
Squeeze glutes and extend your legs for 1, squeeze and extend your legs for 2, pull the low abdomen in for 3, extend your legs for 4
TIME: At least 1 minute
ACTION: Pressing against the tension
MUSCLE DRIVERS
Primary Movers: Rectus Abdominis (spine flexion), Transverse Abdominus, Hip Flexors (illiopsas, rectus femoris: help pull knees in)
Assisting Muscles: Obliques (stabilize and control spine/pelvis), adductors
Stabilizers: Shoulders, Glutes medius & minimus, Deep Core (multifidus, diaphragm, pelvic floor), Spinal Erectors (keep from rounding)
Relaxed Muscles: Erector spinae (opposes trunk flexion), Glute max, hamstrings (oppose hip flexion)
VARIATIONS:
Stingray
Pulse Knees Up & Down (quads)
Pulse Knees Out (abductors)
Holds
Single Leg // Heavy Running Man
MODIFICATIONS
Range of Motion
Knees Carriage and Move from Hips
Hold Plank
ADVANCEMENTS
Adjust tension up or down
Glutes & Shoulders : More Tension
Core & Stability : Less Tension
PREGNANCY MODIFICATIONS
Knees