CENTER CORE
SPRINGS: 4Y - 1R1-4Y // 4W- 1B1-4W
SET-UP:
Grab black cables and straighten above chest
Back on carriage
Lift legs up straight with heels together
Look at ceiling with cables stretched up over chest
MOVEMENT:
Lower your legs for 1, brace your low abdominals for 2, lower your legs for 3, brace your low abdominals for 4
Exhale and resist your legs up for 1, resist the legs up for 2, resist the legs up for 3, brace through the abdomen for 4
TIME: At least 1 minute
ACTION: Pulling against the tension
MUSCLE DRIVERS
Primary Movers: Hip flexors (helps move the legs) & rectus abdominis (flexes pelvis and keeps back down)
Assisting Muscles: Obliques (keeps from rotating), Sartorius (inner thigh muscle that connects to hip flexors)
Stabilizers: Transveres abdominis (keeps spine neutral), erector spinae & multifidus (prevent arching in low back), glutes max/med (stabilize pelvis), shoulders & upper back (holding tension)
Relaxed Muscles: Hamstrings (stretch as legs lift), adductors & abductors (relaxed unless toes rotated for variation), low back
VARIATIONS: (SO MANY GET CREATIVE BUT TEST FIRST)
Alternating Legs
Hold Legs
Flutter Kicks
Scissor Kicks
Bicycle Kicks
Circles (feet together, apart)
Toes in (outer glutes)
Toes out (inner thighs)
MODIFICATIONS
Range of Motion (don’t go as low - find the low abdomen contraction first)
Remove white/yellow spring
Move body closer to springs
ADVANCEMENTS
Add more second white/yellow spring or up to reds/blacks
Move body closer to mirror
PREGNANCY MODIFICATIONS
Upper Body Move of similar spring load