OBLIQUES
SPRINGS: 3Y-1R1Y // 3W-1B1-2W
SET-UP:
Grab black foot strap and slide them up to knees like pants to the primary side knee
Lay your back on your carriage
Lift heels up aligned with knees
Bring your hands to your temples or lightly behind your head
MOVEMENT:
Crunch your chest to the foot strap knee and pull the knee in slightly for 1, kick the opposing leg out for 2, crunch your chest to the foot strap knee and pull the knee in slightly for 3, kick the opposing leg out for 4
Resist as you unfold the spine for 1, resist both knees back to neutral for 2, unfold your spine for 3, resist both knees back to neutral for 4
TIME: At least 1 minute
ACTION: Pulling against the tension
MUSCLE DRIVERS
Primary Movers: Obliques (rotation), rectus abdominis, hip flexors (helps draw knees in)
Assisting Muscles: Chest (cables resist tension), Serratus anterior (holds shoulders), quads
Stabilizers: shoulders, spine, psoas, quads
Relaxed Muscles: Erector spinae, hip extensors, lats (oppose scapula)
VARIATIONS: (SO MANY GET CREATIVE BUT TEST FIRST)
Pulses to Feet
Hold Crunch x Pulse Arms
Weights in Hand (crunch with weights, stretch arms behind head)
Hand behind head w/ elbows in
Hands across chest
MODIFICATIONS
Range of Motion
Drop Heels to Carriage
Remove white/yellow spring
Slide body closer to springs
ADVANCEMENTS
Add more second white/yellow spring or up to reds/blacks
Slide closer to mirror away from springs
PREGNANCY MODIFICATIONS
Upper Body Move of similar springload
DEADBUG
SPRINGS: 3Y-1R1Y // 3W-1B1-2W
SET-UP:
Grab black foot strap and slide them up to knees like pants to the primary side knee
Lay your back on your carriage
Lift heels up aligned with knees
Bring your arms straight up over chest
MOVEMENT:
Pull your ribcage and navel down as you extend your secondary leg for 1, kick stretch your primary arm back for 2, pull your foot strap leg in for 3, extend your limbs for 4
Brace your abdomen as you bring your arms and legs in for 1, brace your abdomen as you bring your arms and legs in for 2, brace your abdomen as you bring your arms and legs in for 3, brace your abdomen as you bring your arms and legs in for 4
TIME: At least 1 minute
ACTION: Pulling against the tension
MUSCLE DRIVERS
Primary Movers: Rectus abdominis, transverse abdominis, obliques (internal & external)
Assisting Muscles: Rectus femoris (leg extension), delts, lats (support the arm lowering)
Stabilizers: Hip flexors, pelvic floor, multifidus, serratus anterior
Relaxed Muscles: upper traps, low back extensors
VARIATIONS: (SO MANY GET CREATIVE BUT TEST FIRST)
SL Knee Strap Crunch
Crunch Upper Body Up
Weights in Hand (crunch with weights, stretch arms behind head)
Opposite hand behind head w/ elbow out
MODIFICATIONS
Range of Motion
Drop Heels to Carriage
Remove white/yellow spring
Slide body closer to springs
ADVANCEMENTS
Add more second white/yellow spring or up to reds/blacks
Slide closer to mirror away from springs
PREGNANCY MODIFICATIONS
Upper Body Move of similar spring load
Wonderful for postpartum ab separation