CORE (LP) HANDBOOK
OBLIQUES

SNAKE SERIES

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SPRINGS: 1Y // 1W

SET-UP: 

  • Step toes together on #3, cross your primary toes in front your secondary toes, tighten your ankles, and press your legs into a full plank

  • Grab front platform sides, square chest to the platform, and pull lats down

  • Extend legs into plank and stretch tailbone into slight tabletop spine

  • Eyes slightly above the platform with back of neck aligned with spine

MOVEMENT:

  • Keep hips in tabletop as your bend your knees and slightly open them towards your secondary elbow for 1, pull your thighs forward for 2, bend your knees towards your secondary elbow for 3, pull your thighs forward for 4

  • Squeeze glutes and extend your legs to the center for 1, squeeze and extend your legs to the center for 2, pull the low abdomen in for 3, extend your legs to the center for 4

TIME: At least 1 minute

ACTION: Pulling with the tension

MUSCLE DRIVERS

  • Primary Movers: Transverse Abdominus (core bracing), Hip Flexors (illiopsas, rectus femoris: help pull knees in), Obliques (internal and external)

  • Assisting Muscles: Rectus Abdominis (spine flexion), Glute max (stabilizes hip and assist back of body), Hamstrings, Quads, Lats

  • Stabilizers: Shoulders, Glutes medius & minimus (pelvis leveling), Deep Core (multifidus, diaphragm, pelvic floor), Spinal Erectors (keep from rounding)

  • Relaxed Muscles: Erector spinae (opposes trunk flexion), Glute max, hamstrings (oppose hip flexion)

VARIATIONS:

  • Twisted Plank Crunch Hold

  • Corkscrew Motion (Knees side to side in Plank Crunch Hold)

  • Dancing Plank Crunch

  • Starfish 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

ADVANCEMENTS

  • Walk toes back on the carriage

PREGNANCY MODIFICATIONS

  • Starfish High Bar Plank Crunch or Bird Dog

  • 2W // 2Y

CARRIAGE SNAKE

SPRINGS: 1Y // 1W

SET-UP: 

  • Step toes together on front platform, cross your primary toes in front your secondary toes, tighten your ankles, and press your legs into a full plank

  • Grab carriage at 2&4 and pull lats down

  • Extend legs into plank and stretch tailbone into slight tabletop spine

  • Eyes slightly between 3&6 with back of neck aligned with spine

MOVEMENT:

  • Keep hips in tabletop as your bend your knees and slightly open them towards your secondary elbow for 1, pull your thighs forward for 2, bend your knees towards your secondary elbow for 3, pull your thighs forward for 4

  • Squeeze glutes and extend your legs to the center for 1, squeeze and extend your legs to the center for 2, pull the low abdomen in for 3, extend your legs to the center for 4

TIME: At least 1 minute

ACTION: Pulling with the tension

MUSCLE DRIVERS

  • Primary Movers: Transverse Abdominus (core bracing), Hip Flexors (illiopsas, rectus femoris: help pull knees in), Obliques (internal and external)

  • Assisting Muscles: Rectus Abdominis (spine flexion), Glute max (stabilizes hip and assist back of body), Hamstrings, Quads, Lats

  • Stabilizers: Shoulders, Glutes medius & minimus (pelvis leveling), Deep Core (multifidus, diaphragm, pelvic floor), Spinal Erectors (keep from rounding)

  • Relaxed Muscles: Erector spinae (opposes trunk flexion), Glute max, hamstrings (oppose hip flexion)

VARIATIONS:

  • Twisted Plank Crunch Hold

  • Corkscrew Motion (Knees side to side in Plank Crunch Hold)

  • Dancing Plank Crunch

  • Starfish 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

ADVANCEMENTS

  • Walk toes back on the carriage

PREGNANCY MODIFICATIONS

  • Starfish High Bar Plank Crunch or Bird Dog

  • 2W // 2Y

BACK CARRIAGE SNAKE

SPRINGS: 1Y // 1W

SET-UP: 

  • Step toes together on back platform, cross your primary toes in front your secondary toes, tighten your ankles, and press your legs into a full plank

  • Grab carriage at

    • Mega: #8&10

    • Maven #9&10

  • Extend legs into plank and stretch tailbone into slight tabletop spine

  • Eyes slightly between 9&6 with back of neck aligned with spine

MOVEMENT:

  • Bend your knees towards the secondary elbow for 1, pull your thighs forward for 2, bend your knees towards the secondary elbow for 3, pull your thighs forward for 4

  • Squeeze glutes and extend your legs to the center for 1, squeeze and extend your legs for 2, pull the low abdomen in for 3, extend your legs towards the center for 4

TIME: At least 1 minute

ACTION: Pulling against the tension

MUSCLE DRIVERS

  • Primary Movers: Transverse Abdominus (core bracing), Hip Flexors (illiopsas, rectus femoris: help pull knees in), Obliques (internal and external)

  • Assisting Muscles: Rectus Abdominis (spine flexion), Glute max (stabilizes hip and assist back of body), Hamstrings, Quads, Lats

  • Stabilizers: Shoulders, Glutes medius & minimus (pelvis leveling), Deep Core (multifidus, diaphragm, pelvic floor), Spinal Erectors (keep from rounding)

  • Relaxed Muscles: Erector spinae (opposes trunk flexion), Glute max, hamstrings (oppose hip flexion)

VARIATIONS:

  • BC Twisted Plank Crunch Hold

  • Corkscrew Motion (Knees side to side in Plank Crunch Hold)

  • BC Dancing Plank Crunch

  • BC Starfish Plank Crunch

  • Different Hand Grips

MODIFICATIONS

  • Range of Motion

  • Walk feet up towards front carriage strap

  • Hands to pockets

  • Hold Plank

  • Back High Bars

  • Carriage Plank Crunch

ADVANCEMENTS

  • Walk hands up the carriage

  • Add second yellow/white spring

PREGNANCY MODIFICATIONS

  • Starfish High Bar Plank Crunch or Carriage Bird Dog at the front

  • 2W // 2Y

BACK PLATFORM SNAKE

SPRINGS: 1Y // 1W

SET-UP: 

  • Step toes together on back carriage strap, cross your primary toes in front your secondary toes, tighten your ankles, and press your legs into a full plank

  • Grab black platform sides, square your chest and pull lats down

  • Extend legs into plank and stretch tailbone into slight tabletop spine

  • Eyes slightly above the platform with back of neck aligned with spine

MOVEMENT:

  • Rotate your pelvis slightly and bend your knees towards your secondary elbow for 1, pull your thighs towards the secondary elbow for 2, bend your knees forward for 3, pull your thighs forward for 4

  • Squeeze glutes and extend your legs to the center for 1, squeeze and extend your legs to the center for 2, pull the low abdomen in for 3, extend your legs to the center for 4

TIME: At least 1 minute

ACTION: Pulling against the tension

MUSCLE DRIVERS

  • Primary Movers: Transverse Abdominus (core bracing), Hip Flexors (illiopsas, rectus femoris: help pull knees in), Obliques (internal and external)

  • Assisting Muscles: Rectus Abdominis (spine flexion), Glute max (stabilizes hip and assist back of body), Hamstrings, Quads, Lats

  • Stabilizers: Shoulders, Glutes medius & minimus (pelvis leveling), Deep Core (multifidus, diaphragm, pelvic floor), Spinal Erectors (keep from rounding)

  • Relaxed Muscles: Erector spinae (opposes trunk flexion), Glute max, hamstrings (oppose hip flexion)

VARIATIONS:

  • BP Planck Crunch Hold

  • Corkscrew Motion (Knees side to side in Plank Crunch Hold)

  • BP Dancing Front Floor Plank Crunch

  • BP Starfish Front Floor Plank Crunch

  • Different Hand Grips

MODIFICATIONS

  • Range of Motion

  • Walk feet up towards front carriage strap

  • Hold Plank

  • Hands on Pegs below Front Platform

  • Back High Bars

  • Plank Crunch at front

  • Add second white/yellow spring

ADVANCEMENTS

  • Walk toes back on the carriage

PREGNANCY MODIFICATIONS

  • Starfish High Bar Plank Crunch or Bird Dog at the front

  • 2W // 2Y