CENTER CORE
SPRINGS: 3Y-5 // 2W-4W
SET-UP:
Place toes on your front platform
Grab carriage at 5&7
Drop your hips into full plank
Eyes around #6&9 with back of neck aligned with spine
MOVEMENT:
Slowly push your hands forward for 1, push your hands forward for 2, push your hands forward for 3, push your hands forward 4
Exhale your breath as you pull your arms in for 1, pull your arms in for 2, pull your ams in for 3, pull your arms in for 4
TIME: At least 1 minute
ACTION: Pushing against the tension
MUSCLE DRIVERS
Primary Movers: Tranverse Abdominis (protect spine under load), rectus abdominis, obliques (prevent rotation), shuolders & serratus anterior
Assisting Muscles: Hip flexors (support hips & spine), quads (hold legs out), chest, rear delts, glute med/min (stabilize hips)
Stabilizers: rotator cuffs, erector spine, multifidus, pelvic floor, glute max, lower traps (supports back)
Relaxed Muscles: Erector spinae, hip extensors, lats (oppose scapula)
VARIATIONS:
Wide rails
Hands pockets
Tarantula
Holds
Twister Feet
Starfish Feet
MODIFICATIONS
Range of Motion
Walk hands up the carriage
Drop knees to front platform
Remove second white/yellow spring
ADVANCEMENTS
Walk hands back on the carriage
Add more second white/yellow spring or up to reds/blacks
PREGNANCY MODIFICATIONS
Knees front platform