CENTER CORE
SPRINGS: Not Spring Dependent
SET-UP:
Sit on your back platform
Push the tops of your feet up against the low strap so legs can be straight
Bring your hands to prayer & lean spine behind back high bars
Gaze at the top of the mirror
MOVEMENT:
Lean your upper body back for 1, squeeze the glutes and inner thighs for 2, lean your upper body back for 3, squeeze the glutes and inner thighs for 4
Exhale as your sit your chest up for 1, brace your abdomen for 2, sit your chest up for 3, stop your chest before the edge of the high bars for 4
TIME: At least 1 minute
ACTION: Pulling against the tension
MUSCLE DRIVERS:
Primary Movers: Rectus Abdominus
Assisting Muscles: Obliques, Transverse Abdominus, Hip Flexors
Synergist: Glutes, Hamstrings, Lats, Serratus Angerior
Relaxed Muscles: Erector Spinae, Multifidus
VARIATIONS:
Holds
Pulses
Twisting
Dancing
Rope Pulls
Single Leg
Starfish Legs
MODIFICATIONS:
Range of Motion
More of your seat and hamstring on platform
Curled feet under strap
Hands in prayer position
ADVANCEMENTS:
Seat on the edge of platform
Toes pointed under strap // strap on tops of toes
Hands behind head or arms up next to ears
Stopping behind back high bars
PREGNANCY MODIFICATIONS
Heels flat on floor with hands behind the head
Lift knee up with flexed foot, exhale breath and push heel to floor (breath is key to this)
alternate sides
Can hold weights out in front of chest for more of a challenge
CARRIAGE LOW CRUNCH
SPRINGS: Not Spring Dependent
SET-UP:
Sit on back edge of your carriage
Push the tops of your feet up against the low strap so legs can be straight
Bring your hands to prayer & lean spine behind back high bars
Gaze to the top of back wall
MOVEMENT:
Lean your upper body back for 1, squeeze the glutes and inner thighs for 2, lean your upper body back for 3, squeeze the glutes and inner thighs for 4
Exhale as your sit your chest up for 1, brace your abdomen for 2, sit your chest up for 3, stop your chest before the edge of the high bars for 4
TIME: At least 1 minute
ACTION: Pulling against the tension
MUSCLE DRIVERS:
Primary Movers: Rectus Abdominus
Assisting Muscles: Obliques, Transverse Abdominus, Hip Flexors
Synergist: Glutes, Hamstrings, Lats, Serratus Angerior
Relaxed Muscles: Erector Spinae, Multifidus
VARIATIONS:
Holds
Pulses
Twisting
Dancing
Rope Pulls
Single Leg
Starfish Legs
MODIFICATIONS:
Range of Motion
More of your seat and hamstring on back carriage
Curled feet under strap
Hands in prayer position
ADVANCEMENTS:
Seat on the edge of your back carriage
Toes pointed under strap // strap on tops of toes
Hands behind head or arms up next to ears
Stopping behind back high bars
PREGNANCY MODIFICATIONS
Heels flat on floor with hands behind the head
Lift knee up with flexed foot, exhale breath and push heel to floor (breath is key to this)
alternate sides
Can hold weights out in front of chest for more of a challenge