CENTER CORE
SPRINGS: 2Y-5 // 2W-4
SET-UP:
Grab black handles and slide them on tops of both feet
Lay your back on your carriage with hips by springs
Straighten legs until their is tension on the cables
Press your arms down to sides and grab pockets
MOVEMENT:
Keep your knees over your hips as you straighten your knees for 1, keep your thighs still as you straighten your knees for 2, straighten your legs over your knees for 3, exhale and engage the abdomen on 4
Keep the tension tight as you soften your knees for 1, slightly soften your knees for 2, bend your knees slightly for 3, bend your knees for 4
TIME: At least 1 minute
ACTION: Pulling against the tension
MUSCLE DRIVERS
Primary Movers: Quads (extend knees and stabilize hips)
Assisting Muscles: Hip flexors (support hip) ankles
Stabilizers: Transverse abdominis, rectus abdominis (prevents lumbar extension), obliques (keep pelvis square // avoid rotation), erector spinae & multifidus, glutes max/med/min (support motion and resist pelvic tilt)
Relaxed Muscles: Hamstrings (lengthen as knees straighten), calves, adductors (unless toes turned out), lower back
VARIATIONS: (SO MANY GET CREATIVE BUT TEST FIRST)
Foot placement
Toes In (inner thigh and glute max focus
Toes Out (Abductor and glute med/min focus)
Cherry Pickers
Reach Hands up and pulses to feet
Crunch chest with leg extension
Dancing crunches
Twisted crunches
Single Leg (obliques)
Weights in Hand (crunch with weights, stretch arms behind head)
MODIFICATIONS
Range of Motion
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