OBLIQUES
SPRINGS: Not Spring Dependent
SET-UP:
Sit on your back platform and face the side
Push the tops of your primary foot against the low strap so legs can be straight and place your secondary knee on the platform with secondary foot resting on the well rail.
Bring your hands to prayer & lean spine below the back high bars
Gaze out and align head with back of the neck
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
THINGS TO CONSIDER:
push top foot against strap heavily and bottom knee down to platform to engage outer glutes
TIME: At least 1 minute
ACTION: Pulling against the tension
MUSCLE DRIVERS:
Primary Movers: Obliques
Assisting Muscles: Transverse Abdominus, Hip Flexors, Glute med/min
Synergist: Glutes, Hamstrings, Lats, Serratus Anterior
Relaxed Muscles: Erector Spinae, Multifidus
VARIATIONS: (SO MANY GET CREATIVE)
Holds
Pulses
Twisting
Weights
Arm Reaches
Thread the Needle
Red Cable Variations
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 top arm up straight
Stopping behind back high bars
PREGNANCY MODIFICATIONS
Hold bottom arm under baby - but can do mermaid if comfortable
CARRIAGE MERMAID
SPRINGS: Not Spring Dependent
SET-UP:
Sit on edge of your carriage and face the side
Push the tops of your primary foot against the low strap so legs can be straight and place your secondary knee on the carriage with secondary foot resting on the well rail.
Bring your hands to prayer & lean spine below the back high bars
Gaze out and align head with back of the neck
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
THINGS TO CONSIDER:
push top foot against strap heavily and bottom knee down to platform to engage outer glutes
TIME: At least 1 minute
ACTION: Pulling against the tension
MUSCLE DRIVERS:
Primary Movers: Obliques
Assisting Muscles: Transverse Abdominus, Hip Flexors, Glute med/min
Synergist: Glutes, Hamstrings, Lats, Serratus Anterior
Relaxed Muscles: Erector Spinae, Multifidus
VARIATIONS: (SO MANY GET CREATIVE)
Holds
Pulses
Twisting
Weights
Arm Reaches
Thread the Needle
Red Cable Variations
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 top arm up straight
Stopping behind back high bars
PREGNANCY MODIFICATIONS
Hold bottom arm under baby - but can do mermaid if comfortable
VARIATIONS
MERMAID WITH A TWIST
RED CABLE VARIATIONS