CENTER CORE
SPRINGS: 3Y-1R1Y // 3W-1B1-2W
SET-UP:
Grab black footstraps and slide them up to knees like pants
Lay your back on your carriage
Lift heels up aligned with knees
Bring your hands to your temples or lightly behind your head
MOVEMENT:
Crunch your chest up for 1, pull your knees slightly in for 2, crunch your chest up for 3, pull your knees in slightly for 4
Resist as you unfold the spine for 1, unfold the crunch for 2, unfold your thighs 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 (cables 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)
Dancing
Cherry Pickers
Pulses to Feet
Hold Crunch x Pulse Arms
Twisted
Butterfly Legs
Single Leg (obliques)
Weights in Hand (crunch with weights, stretch arms behind head)
Hand behind head w/ elbows in
Hands across chest
MODIFICATIONS
Range of Motion
Drop Heels to Carriage
Remove white/yellow spring
Slide body closer to springs
ADVANCEMENTS
Add more second white/yellow spring or up to reds/blacks
Slide closer to mirror away from springs
PREGNANCY MODIFICATIONS
Upper Body Move of similar spring load
LOWER BODY CRUNCH
SPRINGS: 3Y-1R1Y // 3W-1B1-2W
SET-UP:
Grab black footstraps and slide them up to knees like pants
Lay your back on your carriage
Lift heels up aligned with knees
Bring your hands over head and grab the carriage OR bring hands to pockets near springs to grab
MOVEMENT:
Crunch your tailbone up for 1, lift your tailbone for 2, crunch your abdomen for 3, crunch your tailbone up forr 4
Resist as you unfold the spine for 1, unfold the crunch for 2, unfold your hips 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 (cables resist tension), Serratus anterior (holds shoulders), quads
Stabilizers: shoulders, spine, psoas, quads
Relaxed Muscles: Erector spinae, hip extensors, lats (oppose scapula)
VARIATIONS: (THIS IS A VARIATION OF KNEE STRAP CRUNCH)
Cherry Pickers
Pulses to Feet
Hold Crunch
Butterfly Legs
Single Leg (obliques)
MODIFICATIONS
Range of Motion
Remove white/yellow spring or even straps completely
Slide body closer to springs
ADVANCEMENTS
Add more second white/yellow spring or up to reds/blacks
Slide closer to mirror away from springs
PREGNANCY MODIFICATIONS
Upper Body Move of similar springload