CORE (LP) HANDBOOK
TRAINING EXPECTATIONS

MOVES GLOSSARY

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HANDBOOK OF MOVES

  • Central Core Moves In All Four Directions: 1Y // 1W

    • Wheelbarrow 

    • Stingray: WB toes

    • Cobra 

    • King Cobra: Cobra toes

    • Plank to Pike: hands or forearms

    • Plank Crunch

    • Saw: knees or toes

    • Kneeling Crunch

    • Inchworm: Kneeling Crunch & saw combo)

    Exceptions to 4 Locations: 1Y // 1W

    • Scoop

    • Low Bar Scoop 

    • Back High Bar Scoop

    • High Bar Plank Crunch

    • Low Bar Plank Crunch

    • Back High Bar Plank Crunch

    • Super Crunch

    • Carriage Super Crunch 

    • Low Crunch

    • Carriage Low Crunch

    • Front Floor Plank to Pike

    • Back Floor Plank to Pike

    • Front Floor Plank Crunch

    • Back Floor Plank Crunch

    Reds/Blacks & Yellow/Whites: 

    • Knee Strap Crunch

    • Lower Body Crunch (hips lifting) 

    • Resistance Plank 

    • Straight Arm Crunch 

    • Cable Crunch

    • Leg Lifts

    • Heavy Plank Crunch

    • Tarantula

    Not Spring Dependent:

    • S-Strap Crunch (not spring dependent)

    • Bungee Assisted Crunch

    • Tailbone Bungee

  • Variation Terms:

    • Dancing: Side to Side

    • Twist // Twisted: Single Sided

    • Starfish: feet hip width distance apart

    • Butterfly: heels together knees apart

    • Diamond: hand position in diamond thumb and first finger together 

    • Matrix: side, middle, side

    • Pyramid: adding a rep each time or starting with a number and decreasing each time

    • Single Leg: One Leg // Side 

    • Crossover: curtsy positioning for legs and feet 

    • Combo: Alternating between two moves 

    • Split Squat Stance: Split squat legs

    • Flying: Hovering the body 

    • Twister Feet: primary heel in front of secondary toe with both heels flat

    • Chopsticks Feet: secondary toe stacked on primary heel

  • Cardio Moves: 1Y // 1W

    • Burpees

    • Mountain Climbers

    • Cross Mountain Climbers

    • Push-Ups

    • Tricep Push-Ups 

    • Diamond Push-Ups 

    • Army Crawl

    • Cherry Pickers 

    • Shoulder Taps

    • Walk the Plank

    • Arm Reaches

    • Walk-Outs

    • Plank Jacks

    • Hip Dips 

    • Bicycle Kicks

    • Joggers

  • Oblique Moves In All Four Directions: 1W // 1Y

    • Twisted Plank Crunch (hands)

    • Dancing Plank Crunch 

    • Chopsticks (forearm/hands)

    • Platform Twister (forearm/hands)

    • Twisted Wheelbarrow

    • Twisted Cobra

    • Twisted Saw

    • Snake 

    • Kneeling Oblique Crunch (elbows or hands)

    • Running Man

    • Side Plank (30-1 minute)

      • Nighthawk (crunch and thread)

      • Crunch

      • Hip Dips

      • Thread the Needle

      • Leg Lifts 

      • Star 

    • Twisted Inchworm 

    Exceptions to Four Locations:

    • Twister 

    • Low Bar Twister 

    • Twister at the Back

    • Twisted Spoon

    • Twisted Spoon at the Back 

    • Back Platform Bird Dog

    • Back Carriage Bird Dog

    Non-Weight Bearing on Wrists:

    • Mermaid/Carriage Mermaid 1:30 

    • Lunging Torso Twist

    • Bicycle Kicks

    • Kneeling Torso Twist 

    • Leaning Torso Twist 

    • Tailbone Torso Twist 

    • SL Torso Twist

    • Tailbone Angel Twist

    • Deadbug 

    • SL Knee Strap Crunch

    3Y-5//2W-4: 

    • Oblique Sweep (used only for obliques)

    • Froggy Kicks (both oblique and legs) - flying/push-ups

  • Lunges: 1Y // 1W

    • Platform Lunge

    • Carriage Lunge

    • Back Carriage Lunge (red handles or pole advanced)

    • Back Platform Lunge (red handles or pole advanced)

    • Front Lunge

    • Back Lunge

    • Crossover Floor Lunge 

    • Floor Lunge

    • Back Floor Lunge

    • Back Kneeling Floor Lunge

    • Inner Thigh Lunge 

    • Back Platform Inner Thigh Lunge

    Yellows // Whites & Reds // Blacks

    • Stationary Lunge 

    • Super Lunge 

    • Runner’s Lunge

    • Carriage Runners Lunge

    • Hip Lunge 

    Variations:

    • Carriage Kick

    • Hamstring Kick

    • Split Squat

    • Crossover

    • Pulses 

    • Holds

    • Chest Tilts

    • Deadlift Chest

    • Twists 

    • Weights

    • Stability Pad

  • Glutes:

    • Lunges

    • Bulgarian Split Squat

    • Bungee

    • Spider Kicks

    • Donkey Kicks 

      • Deep Donkey Kicks 

    • Side Leg Press

    • Footstrap Press 

    • Hip Thrusters

    • Standing Kickbacks

    • Wall Sits

    Abductors:

    • Lunges

    • Standing Outer Thighs

    • Skating

    • Side Kick

    • Karate Kicks

    • Abductor Bungee

    • Squats 

    • Standing Lateral Kicks

    • Froggy Kicks

    • Side Leg Sweep 

    Adductors:

    • Lunges

    • Standing Inner Thighs

    • Back Standing Inner Thighs

    • Back Kneeling Inner Thighs 

    • Plie Squats

    • Back Plie Squats

    • Inner Thigh Lunge

    • BP Inner Thigh Lunge

    • BC Captain

    • BP Captain

    • Seated Inner Thighs

    • Wall Sits

    Hamstrings: (picture of single leg) 

    • Lunges

    • Hamstring 

    • Carriage Hamstring

    • BC Hamstring 

    • BP Hamstring Curl  

    • Kneeling SL Hamstring Curl 

    • Single Leg Squat 

    • BP Single Leg Squat 

    • Bungee: Hamstring Curl 

    • Leaning Tower 

    • SL Deadlift 

    • Kickstand Deadlift

    • Heavy Deadlift

    • Hip Thrusters

    Quads

    • Lunges

    • Single Leg Squat 

    • Pistol Squats

    • Wall Sits

    • Bulgarian Split Squat

    • Squats 

    • Seated Leg Press

    • Seated SL Press

    • Heavy Squats 

    Variations:

    • Pulses @ different angles

    • Holds

    • Squats

    • Flying

    • Knee Bends

    • Count Variated Pulses

    • Circles

    • Lunges

    • Heel Raises

    • Foot // Leg Positioning

    **Most moves work multiple lower body muscle groups meaning that although moves are programmed within certain muscle groups, does not mean they are solely exclusive to those muscle groups. Check the individual slides to explore the muscle drivers for more information on pairings.

  • Shoulders:

    • Lying Shoulder Press

    • Kneeling Shoulder Press

    • Newspaper

    • Chest Opener

    • Floor Chest Opener

    • Arm Circles

    • Kneeling Front Raise

    • Kneeling Lateral Raise 

    • Seated Shoulder Press

    • Floor Lateral Raise 

    • Sumo Lateral Raise 

    • Batwing **

    Triceps:

    • Tricep Kickback 

    • Kneeling Tricep Extension

    • Tricep Pull Down

    • BP Queen Cobra

    • BC Queen Cobra **

    • One Arm Kickback 

    • Seated Tricep Extension 

    • Floor Tricep Kickback

    • Lying Tricep Press 

    • Heavy Tricep Press

    Biceps:

    • Tailbone Bicep Curl

    • Kneeling Bicep Pull Down 

    • Kneeling Bicep Curl

    • Tabletop Bicep Curl 

    • Heavy Bicep Crunch (arms not moving)**

    • Lying Bicep Curl 

    • Floor Bicep Curl

    • Preacher Curl 

    Chest:

    • Kneeling Serve the Platter

    • Sumo Serve the Platter

    • Tree Hugger

    • Kneeling Chest Press 

    • Tailbone Chest Fly 

    • Heavy Chest Fly

    • Chest Press w/ a Glute Bridge

    • Chest Fly w/ a Glute Bridge

    • Hex Press w/ a Glute Bridge

    • Heavy Chest Press

    Back: 

    • Tailbone Rear Delt Fly

    • Kneeling Lat Pull

    • Y-Row

    • Swimming Lat Pull 

    • Heavy Delt Fly

    • Swimmer

    • Seated Row

    • Carriage Row 

    • One Arm Row x Crunch 

    • One Pull x Crunch

    • Floor Rear Delt Fly 

    • Kneeling Rear Delt Fly 

    • Squat & Row

    • Wall Sit 

    Variations

    • Split Squat: Leg position for kneeling moves on the carriage

    • Holds

    • Pulses

    • Circles

    • Hand Grips

    • Arm Angles

    • Leaning Tower

    • Flying

    • Extending opposite arm and/or leg