CENTER CORE
SPRINGS: 1R1-4Y // 1B1-4W
SET-UP:
Grab black cables
Back on carriage
Lift heels up aligned with knees
Look at ceiling with cables stretched up over chest
MOVEMENT:
Crunch your chest up for 1, keep your arms straight and move with the spine for 2, crunch your chest up for 3, move straight arms with the crunch for 4
Resist as you unfold the spine for 1, unfold the crunch for 2, unfold the spine for 3, unfold the crunch for 4
TIME: At least 1 minute
ACTION: Pulling against the tension
MUSCLE DRIVERS
Primary Movers: Tranverse Abdominis (compresses abdomen to stabilize spine), rectus abdominis, hip flexors (helps draw knees in)
Assisting Muscles: Obliques (help with spine flexion), 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)
Exend Legs on Crunch
Hold Crunch x Pulse Arms
Flutter Kicks
Scissor Kicks
Knees In On Crunch x Knees Out On Unfold
Twisted
Butterfly legs
Hold Legs Out
MODIFICATIONS
Range of Motion
Drop Heels to Carriage
Remove white/yellow spring
ADVANCEMENTS
Add more second white/yellow spring or up to reds/blacks
Hold Legs Extended
PREGNANCY MODIFICATIONS
Upper Body Move of similar springload