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:
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…
TIME: At least 1 minute
ACTION: Pulling with the tension
MUSCLE DRIVERS
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
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
Hold a modified plank
2W // 2Y
CARRIAGE KNEELING CRUNCH
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:
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…
TIME: At least 1 minute
ACTION: Pulling with the tension
MUSCLE DRIVERS
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
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 KNEELING CRUNCH
SPRINGS: 1Y // 1W
SET-UP:
Knees back platform
Elbows on first line like an 11
Hips drop into modified plank
Eyes straight down between 9&6 with back of neck aligned with spine
MOVEMENT:
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…
TIME: At least 1 minute
ACTION: Pulling against the tension
MUSCLE DRIVERS
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
VARIATIONS:
Single Leg
Shins Up (hamstring & glute engagement)
Carriage Plank to Pike
Butterfly Knees
Twisted
Back Carriage Inchworm
MODIFICATIONS
Walk knees forward
ADVANCEMENTS
Walk knees back on the carriage
Add second white/yellow spring
PREGNANCY MODIFICATIONS
Hold a modified plank at the front carriage facing
2W // 2Y
BACK PLATFORM KNEELING CRUNCH
SPRINGS: 1Y // 1W
SET-UP:
Knees back carriage strap
Elbows on back platform like an 11
Hips drop into modified plank
Eyes straight down at the platform with back of neck aligned with spine
MOVEMENT:
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…
TIME: At least 1 minute
ACTION: Pulling against the tension
MUSCLE DRIVERS
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
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
Hold a modified plank at the front
2W // 2Y