CENTER CORE
SPRINGS: 1Y // 1W
SET-UP:
Sit on back edge of your back platform
Push the tops of your feet under your back carriage strap
Bring your hands to prayer & lean spine to be diagonal from your hips
Gaze to the top of the mirror
MOVEMENT:
Lean your upper body back for 1, extend your legs out for 2, lean your upper body back for 3, extend your legs out for 4
Exhale as your sit your chest up for 1, pull in your knees from your low core 2, sit your chest up for 3, pull your knees in for 4
TIME: At least 1 minute
ACTION: Pulling against the tension
MUSCLE DRIVERS:
Primary Movers: Rectus Abdominus, Quads
Assisting Muscles: Obliques, Transverse Abdominus, Hip Flexors
Synergist: Glutes, Hamstrings, Lats, Serratus Angerior
Relaxed Muscles: Erector Spinae, Multifidus
VARIATIONS:
Holds
Pulses
Twisting
Dancing
Butterfly Knees
Legs Only
Upper Body Only
Arm Positioning
Single Leg
MODIFICATIONS:
Range of Motion
More of your seat and hamstring on back platform
Hands in prayer position
ADVANCEMENTS:
Seat on the edge of your back platform
Toes pointed under strap // strap on tops of toes
Hands behind head or arms up next to ears
Stopping behind back high bars
Add another white or yellow spring
PREGNANCY MODIFICATIONS
Heels flat on floor with hands behind the head
Lift knee up with flexed foot, exhale breath and push heel to floor (breath is key to this)
alternate sides
Can hold weights out in front of chest for more of a challenge
CARRIAGE SUPER CRUNCH
SPRINGS: 1Y // 1W
SET-UP:
Sit on back edge of your back carriage
Push the tops of your feet under your back platform strap
Bring your hands to prayer & lean spine to be diagonal from your hips
Gaze to the top of the back wall
MOVEMENT:
Lean your upper body back for 1, extend your legs out for 2, lean your upper body back for 3, extend your legs out for 4
Exhale as your sit your chest up for 1, pull in your knees from your low core 2, sit your chest up for 3, pull your knees in for 4
TIME: At least 1 minute
ACTION: Pulling against the tension
MUSCLE DRIVERS:
Primary Movers: Rectus Abdominus, Quads
Assisting Muscles: Obliques, Transverse Abdominus, Hip Flexors
Synergist: Glutes, Hamstrings, Lats, Serratus Angerior
Relaxed Muscles: Erector Spinae, Multifidus
VARIATIONS:
Holds
Pulses
Twisting
Dancing
Butterfly Knees
Legs Only
Upper Body Only
Arm Positioning
Single Leg
MODIFICATIONS:
Range of Motion
More of your seat and hamstring on back platform
Hands in prayer position
ADVANCEMENTS:
Seat on the edge of your back platform
Toes pointed under strap // strap on tops of toes
Hands behind head or arms up next to ears
Stopping behind back high bars
Add another white or yellow spring
PREGNANCY MODIFICATIONS
Elbows on the carriage with feet under back platform strap
Chest open
Gaze in line with back of the neck and eyes at ceiling
Lower body extends and when you pull knees in exhale and engage glutes // inner thighs