CENTER CORE
SPRINGS: 5Y-1R1Y // 1B-1B1W-2
SET-UP:
Place toes on your front platform pockets
Grab wide rails at 5&7
Drop your hips into tabletop position with arms slightly in front of shoulders
Eyes around #6&9 with back of neck aligned with spine
MOVEMENT:
Press your legs forward for 1, exhale to squeeze your glutes and waist for 2, press your legs forward for 3, press your legs forward for 4
Keep your glutes tight as you bend the knees in for 1, bend your knees in for 2, keep your black flat for 3, bend your knees in for 4
TIME: At least 1 minute
ACTION: Pushing against the tension
MUSCLE DRIVERS
Primary Movers: Rectus abdominis, Tranverse Abdominis, Hip Flexors
Assisting Muscles: Obliques, rear delts, chest (stabilizes shoulders)
Stabilizers: shoulder muscles (serratus anterior, rotator cuff, lower traps - hold scapula), glute med/min (hold hips and pelvis in alignment), quads, glute max, hamstrings
Relaxed Muscles: erector spinae (opposite of rectus abdominis)
VARIATIONS:
Wide rails
Hands pockets
Tarantula
Holds
Twister Feet
Starfish Feet
MODIFICATIONS
Range of Motion
Walk hands up the carriage
Drop knees to front platform
Remove second white/yellow spring
ADVANCEMENTS
Walk hands back on the carriage
Add more second white/yellow spring or up to reds/blacks
PREGNANCY MODIFICATIONS
Knees front platform