SPRINGS: Not spring dependent

SET-UP:

Grab bungee
- Mega: One bungee (centered on bungee bar)
- Maven: Both bungees (centered on bungee bar)
Sit on carriage at 3 facing the mirror
Lift heels into a V-sit position
Lean back slightly with bungee hugged to chest between inner thighs

MOVEMENT:

Lean your spine back for 1, kick your legs out for 2, lean your spine back for 3, kick your legs out for 4
Stretch your chest as you sit up slowly for 1, bend your knees in for 2, stretch your chest as you sit up for 3, bend your knees in 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 (bungees resist tension), Serratus anterior (holds shoulders), quads, Biceps (holding bungee)
Stabilizers: shoulders, spine, upper back muscles psoas, quads
Relaxed Muscles: Erector spinae, hip extensors, lats (oppose scapula)

VARIATIONS: (SO MANY! GET CREATIVE BUT TEST FIRST)

MODIFICATIONS

ADVANCEMENTS

PREGNANCY MODIFICATIONS

TAILBONE BUNGEE