OBLIQUES
NAME: Kneeling Torso Twist
SPRINGS: 3Y-1R1Y // 3W-1B1-2W
SET-UP:
Grab black handle and face the opposite side you plan to work and stretch interlocked hands in front of your chest, pull your lats down and pinch shoulder blades
i.e. (right oblique grab left handle)
Knees straddle the middle line no more than hip width distance apart
Stretch your spine tall
Gaze looking directly forward
MOVEMENT:
Keep your hips still as you rotate your torso towards the mirror for 1, rotate your torso for 2, brace your glutes for 3, rotate your torso for 4
Resist with the opposite oblique as you unfold the spine for 1, resist your cables back to the center for 2, resist with your oblique for 3, resist cables back to the center for 4
TIME: At least 1 minute
ACTION: Pulling against the tension
MUSCLE DRIVERS
Primary Movers: Obliques (external on original twist), erector spinae (rotation)
Assisting Muscles: Obliques (internal on resistance back), transverse abdominis, glutes (stabilize hips), lats & rhomoids (keep shoulders down and help keep upper body control), Shoulders/delts (arm positioning during twist)
Stabilizers: QL’s, multifidus, pelvic floor,
Relaxed Muscles: Neck muscles (avoid shrugging), hip flexors, traps
VARIATIONS: (SO MANY GET CREATIVE BUT TEST FIRST)
Single Leg Kneeling Torso Twist (see below)
Leaning Tower (toes hooked and hinge from knees)
Instead of twist, stretch arms up above head
Sword: reach arm furtherest from mirror and stretch up and across body (shoulder variation)
Circles with arms in center
Circle with arms mid twist
Tailbone Torso Twist
Wood-chop: Pull cable from bottom corner to top corner
MODIFICATIONS
Range of Motion
Bend elbows in closer to ribs
Remove white/yellow spring
Slide body closer to springs
Sit on heels
ADVANCEMENTS
Add more second white/yellow spring or up to reds/blacks
Slide closer to mirror away from springs
Stretch arms further away from chest
Single Leg Kneeling Torso Twist
Leaning Tower Kneeling Torso Twist
PREGNANCY MODIFICATIONS
Avoid rotation and lift arms up over head and exhale as you pull the arms back down in front of chest
May need to sit on heels and have lighter tension
SINGLE LEG KNEELING TORSO TWIST
SPRINGS: 3Y-1R1Y // 3W-1B1-2W
SET-UP:
Grab black handle and face the opposite side you plan to work and stretch interlocked hands in front of your chest, pull your lats down and pinch shoulder blades
i.e. (right oblique grab left handle)
Knees straddle the middle line with foot closest to the mirror forward no more than hip width distance apart
Stretch your spine tall
Gaze looking directly forward
MOVEMENT:
Keep your hips still as you rotate your torso towards the mirror for 1, rotate your torso for 2, brace your glutes for 3, rotate your torso for 4
Resist with the opposite oblique as you unfold the spine for 1, resist your cables back to the center for 2, resist with your oblique for 3, resist cables back to the center for 4
TIME: At least 1 minute
ACTION: Pulling against the tension
MUSCLE DRIVERS
Primary Movers: Obliques (external on original twist), erector spinae (rotation)
Assisting Muscles: Obliques (internal on resistance back), transverse abdominis, glutes (stabilize hips), lats & rhomoids (keep shoulders down and help keep upper body control), Shoulders/delts (arm positioning during twist)
Stabilizers: QL’s, multifidus, pelvic floor,
Relaxed Muscles: Neck muscles (avoid shrugging), hip flexors, traps
VARIATIONS: (SO MANY GET CREATIVE BUT TEST FIRST)
Flying Single Leg Kneeling Torso Twist (very advanced and watch carefully)
Instead of twist, stretch arms up above head
Sword: reach arm furtherest from mirror and stretch up and across body (shoulder variation)
Circles with arms in center
Circle with arms mid twist
Tailbone Torso Twist
Wood-chop: Pull cable from bottom corner to top corner
MODIFICATIONS
Range of Motion
Bend elbows in closer to ribs
Remove white/yellow spring
Slide body closer to springs
Sit on heels
ADVANCEMENTS
Add more second white/yellow spring or up to reds/blacks
Slide closer to mirror away from springs
Stretch arms further away from chest
Single Leg Kneeling Torso Twist
Leaning Tower Kneeling Torso Twist
PREGNANCY MODIFICATIONS
Avoid rotation and lift arms up over head and exhale as you pull the arms back down in front of chest
May need to sit on heels and have lighter tension
Foot forward creates more imbalance so may not be advisable for balance safety
TAILBONE TORSO TWIST
SPRINGS: 3Y-1R1Y // 3W-1B1-2W
SET-UP:
Grab black handle and face the opposite side you plan to work and stretch interlocked hands in front of your chest, pull your lats down and pinch shoulder blades
i.e. (right oblique grab left handle)
Sit on middle line of carriage and lift your heels into a v-sit
Sit up out of your tailbone and stretch spine
Gaze looking directly to top of side wall/window
MOVEMENT:
Keep your hips and glutes grounded as you rotate your torso towards the mirror for 1, rotate your torso for 2, brace your glutes for 3, rotate your torso for 4
Resist with the opposite oblique as you unfold the spine for 1, resist your cables back to the center for 2, resist with your oblique for 3, resist cables back to the center for 4
TIME: At least 1 minute
ACTION: Pulling against the tension
MUSCLE DRIVERS
Primary Movers: Obliques (external on original twist), erector spinae (rotation)
Assisting Muscles: Obliques (internal on resistance back), transverse abdominis, glutes (stabilize hips), lats & rhomoids (keep shoulders down and help keep upper body control), Shoulders/delts (arm positioning during twist)
Stabilizers: QL’s, multifidus, pelvic floor,
Relaxed Muscles: Neck muscles (avoid shrugging), hip flexors, traps
VARIATIONS: (SO MANY GET CREATIVE BUT TEST FIRST)
Single Leg Kneeling Torso Twist (see below)
Leaning Tower (toes hooked and hinge from knees)
Instead of twist, stretch arms up above head
Sword: reach arm furtherest from mirror and stretch up and across body (shoulder variation)
Circles with arms in center
Circle with arms mid twist
Tailbone Torso Twist
Extend legs on rotation
MODIFICATIONS
Range of Motion
Bend elbows in closer to ribs
Remove white/yellow spring
Slide body closer to springs
Place one toe down or even two toes down
ADVANCEMENTS
Add more second white/yellow spring or up to reds/blacks
Slide closer to mirror away from springs
Stretch arms further away from chest
Extend legs long
PREGNANCY MODIFICATIONS
Avoid rotation, sit criss cross and lift arms up over head and exhale as you pull the arms back down in front of chest
May need to sit on heels and have lighter tension
LUNGING TORSO TWIST
SPRINGS: 1-2Y // 1-2W
SET-UP:
Grab black handle and face the opposite side you plan to work and stretch interlocked hands in front of your chest, pull your lats down and pinch shoulder blades
i.e. (right oblique grab left handle)
Legs move to split squat with foot closest to the mirror forward in line with back high bar no more than hip width distance apart
Stretch your spine tall
Gaze looking directly forward
MOVEMENT:
Keep your hips still as you rotate your torso towards the back wall for 1, rotate your torso for 2, brace your glutes for 3, rotate your torso for 4
Resist with the opposite oblique as you unfold the spine for 1, resist your cables back to the center for 2, resist with your oblique for 3, resist cables back to the center for 4
TIME: At least 1 minute
ACTION: Pulling against the tension
MUSCLE DRIVERS
Primary Movers: Obliques (external on original twist), erector spinae (rotation)
Assisting Muscles: Obliques (internal on resistance back), transverse abdominis, glutes (stabilize hips), lats & rhomoids (keep shoulders down and help keep upper body control), Shoulders/delts (arm positioning during twist), quads (split squat positioning)
Stabilizers: QL’s, multifidus, pelvic floor,
Relaxed Muscles: Neck muscles (avoid shrugging), hip flexors, traps
VARIATIONS:
Instead of twist, stretch arms up above head
Circles with arms in center
Circle with arms mid twist
Pulse Legs
MODIFICATIONS
Range of Motion
Bend elbows in closer to ribs
Step split squat closer platform
ADVANCEMENTS
Add another second white/yellow spring
Step split squat further from platform
Stretch arms further away from chest
PREGNANCY MODIFICATIONS
Avoid rotation and lift arms up over head and exhale as you pull the arms back down in front of chest
If cable tension is too intense, can use a weight instead