OBLIQUES
SPRINGS: 2Y-5 // 2W-4
SET-UP:
knees middle line facing springs with secondary toe in furthest back pocket and black footstrap on primary foot
Grab top edge of the carriage closest to springs
extend primary (footstrap) foot to the corner of the carriage
Eyes at the springs
MOVEMENT:
Slide your straight leg to the floor for 1, slide your leg towards the floor for 2, stabilize your hips and shoulders for 3, slide your leg towards the floor for 4
Stabilizing your hips with the anchored toe pull your leg to the corner of the carriage for 1, brace your obliques for 2, pull your leg to the corner of the carriage for 3, brace your obliques for 4
THINGS TO CONSIDER:
hips will tend to dip to secondary side
anchor toe in back pocket and use glute stabilization to center your hips
keep elbows soft and squeeze biceps in
TIME: At least 1 minute
ACTION: Pulling against the tension
MUSCLE DRIVERS
Primary Movers: Glute Max (hip lift & extensions), glute med/min (abduction during sweep), hamstrings (hip extension and knee flexion)
Assisting Muscles: adductors (inward sweep), pelvic floor, erector spinae, piriformis (hip external rotators)
Stabilizers: Obliques (anti-rotation), transverse abdominis, multifidus, pelvic floor, traps, serratus anterior
Relaxed Muscles: upper traps, quads, psoas, lower back
VARIATIONS:
Hold extension of limbs
Leg Circles
Flying
MODIFICATIONS
Lighten tension by one yellow or white
Limit range of motion
Move body closer to the outside edge closer to cable
ADVANCEMENTS
Flying
Raise opposite arm from leg
Add additional yellows or whites or up to reds or blacks
PREGNANCY MODIFICATIONS
slighter tension as needed
2Y // 2W