OBLIQUES
SPRINGS: 1Y // 1W
SET-UP:
Step toes together on #3 and press your primary leg into a full plank and keep your secondary to one #3
Grab front platform sides and pull lats down
Stretch tailbone into slight tabletop spine
Eyes slightly above the platform with back of neck aligned with spine
MOVEMENT:
Press your primary leg out for 1, pull your secondary leg in for 2, press your primary leg out for 3, pull your secondary leg for 4
Squeeze glutes and extend your secondary leg for 1, pull your primary leg in for 2, extend your secondary leg for 3, pull your primary leg in for 4
TIME: At least 1 minute
ACTION: Pulling with the tension
MUSCLE DRIVERS
Primary Movers: Rectus Abdominis (spine flexion), Transverse Abdominus, Hip Flexors (illiopsas, rectus femoris: help pull knees in), Obliques (anti-rotation // major in single leg variations)
Assisting Muscles: Quads, Hamstrings
Stabilizers: Shoulders, Glutes max, medius & minimus (help keep hips level), Deep Core (multifidus, diaphragm, pelvic floor), Spinal Erectors (keep from rounding), QL (fights lateral dip)
Relaxed Muscles: upper traps, neck muscles
VARIATIONS:
Hold
Speed for Cardio
Pulse Floating Knee Up & Down (quads)
Twisted Plank Crunch
Different Hand Grips
MODIFICATIONS
Range of Motion
Walk feet up towards front carriage strap
Hold Plank
Add second white/yellow spring
Low Bars
Twisted Plank Crunch
ADVANCEMENTS
Walk toes back on the carriage
PREGNANCY MODIFICATIONS
Starfish High Bar Plank Crunch or Bird Dog
2W // 2Y
CARRIAGE RUNNING MAN
SPRINGS: 1Y // 1W
SET-UP:
Step toes together on front platform and press your primary leg into a full plank and keep your secondary to one the front platform
Grab carriage at #2&4 and pull lats down
Stretch tailbone into slight tabletop spine
Eyes on middle white line between #3&6
MOVEMENT:
Press your primary leg out for 1, pull your secondary leg in for 2, press your primary leg out for 3, pull your secondary leg for 4
Squeeze glutes and extend your secondary leg for 1, pull your primary leg in for 2, extend your secondary leg for 3, pull your primary leg in for 4
TIME: At least 1 minute
ACTION: Pulling with the tension
MUSCLE DRIVERS
Primary Movers: Rectus Abdominis (spine flexion), Transverse Abdominus, Hip Flexors (illiopsas, rectus femoris: help pull knees in), Obliques (anti-rotation // major in single leg variations)
Assisting Muscles: Quads, Hamstrings
Stabilizers: Shoulders, Glutes max, medius & minimus (help keep hips level), Deep Core (multifidus, diaphragm, pelvic floor), Spinal Erectors (keep from rounding), QL (fights lateral dip)
Relaxed Muscles: upper traps, neck muscles
VARIATIONS:
Hold
Speed for Cardio
Pulse Floating Knee Up & Down (quads)
Carriage Twisted Plank Crunch
Different Hand Grips
MODIFICATIONS
Range of Motion
Walk hands back on carriage
Hold Plank
Add second white/yellow spring
Low Bars
Twisted Plank Crunch
ADVANCEMENTS
Walk hands up the carriage
PREGNANCY MODIFICATIONS
Starfish High Bar Plank Crunch or Bird Dog
2W // 2Y