OBLIQUES
SPRINGS: 1Y // 1W
SET-UP:
Stack secondary knee on primary knee and swing feet off to side of the carriage at #3
Grab front edge of platform and square shoulders to the platform
Drop hips into a modified twisted plank and turn your pelvis towards knees
Eyes around slightly above the front platform with back of neck aligned with spine
MOVEMENT:
Slowly push your shoulders back for 1, bend your elbows back for 2, push your shoulders back for 3, bend your elbows back for 4
Straighten your arms 1, shoulders pull forward for 2, squeezing your core for 3, pull your shoulders forward 4…
TIME: At least 1 minute
ACTION: Pulling with the tension
MUSCLE DRIVERS
Primary Movers: Shoulders, Chest, Triceps, Obliques
Assisting Muscles: Serratus anterior, Lats, Erector Spinae, Hip Flexors
Stabilizers: Glutes, Hamstrings, Forearms (grip) Transverse Abs, Multifidus
Relaxed Muscles: Rear delt, biceps, Hamstrings
VARIATIONS:
Twisted King Cobra w/ Twister Feet (toes)
Twisted Wheelbarrow
SL Twisted Cobra
Diamond Hand Grip
MODIFICATIONS
Twisted Wheelbarrow
Range of Motion
Raise Hips into table top
Walk knees forward
Add second white/yellow spring
ADVANCEMENTS
Walk knees back on the carriage
Twisted King Cobra w/ Twister Feet (toes)
SL Twisted Cobra
PREGNANCY MODIFICATIONS
Tabletop position with Bird Dog Leg (check video in pregnancy mods)
2W // 2Y
CARRIAGE TWISTED COBRA
SPRINGS: 1Y // 1W
SET-UP:
Stack secondary knee on primary knee on the front platform and swing feet off to side of the front platform
Hands press on top of first line (Maven: stay on 2&4)
Drop hips into a modified twisted plank and turn your pelvis towards knees
Eyes around 6 with back of neck aligned with spine
MOVEMENT:
Slowly push your hands forward for 1, bend your elbows back for 2, push your hands forward for 3, bend your elbows back for 4
Straighten your arms 1, pull your hands back in for 2, squeezing your core for 3, pull your arms back in for 4…
TIME: At least 1 minute
ACTION: Pulling with the tension
MUSCLE DRIVERS
Primary Movers: Shoulders, Chest, Triceps, Obliques
Assisting Muscles: Serratus anterior, Lats, Erector Spinae, Hip Flexors
Stabilizers: Glutes, Hamstrings, Forearms (grip) Transverse Abs, Multifidus
Relaxed Muscles: Rear delt, biceps, Hamstrings
VARIATIONS:
Carriage Twisted King Cobra with Twister Feet (toes)
Carriage SL Twisted Cobra
Carriage Twisted Wheelbarrow (elbows down)
Diamond Hand Grip
MODIFICATIONS
Carriage Twisted Wheelbarrow
Range of Motion
Raise Hips into table top
Walk knees forward
Add second white/yellow spring
ADVANCEMENTS
Walk hands forward on the carriage
Carriage SL Twisted Cobra
Carriage Twisted King Cobra with Twister Feet (toes)
PREGNANCY MODIFICATIONS
Tabletop position with Bird Dog Leg (check video in pregnancy mods)
2W // 2Y
BACK CARRIAGE TWISTED COBRA
SPRINGS: 1Y // 1W
SET-UP:
Stack secondary knee on primary knee on the back platform and swing feet off to side of the back platform
Mega: hands back pockets // Maven: 10&11
Drop hips into a modified twisted plank and turn your pelvis towards knees
Eyes around 6 with back of neck aligned with spine
MOVEMENT:
Slowly push your hands forward for 1, bend your elbows back for 2, push your hands forward for 3, bend your elbows back for 4
Straighten your arms 1, pull your hands back in for 2, squeezing your core for 3, pull your arms back in for 4…
TIME: At least 1 minute
ACTION: Pulling against the tension
MUSCLE DRIVERS
Primary Movers: Shoulders, Chest, Triceps, Obliques
Assisting Muscles: Serratus anterior, Lats, Erector Spinae, Hip Flexors
Stabilizers: Glutes, Hamstrings, Forearms (grip) Transverse Abs, Multifidus
Relaxed Muscles: Rear delt, biceps, Hamstrings
VARIATIONS:
SL BC Twisted Cobra
BC Twisted Wheelbarrow
Diamond Hand Grip
MODIFICATIONS
BC Twisted Wheelbarrow
Range of Motion
Raise Hips into table top
Walk knees forward
Head to the front of the machine and perform Carriage Twisted Cobra
ADVANCEMENTS
Walk hands forward on the carriage
Lift shins from carriage
SL BC Twisted Cobra
2Y // 2W
PREGNANCY MODIFICATIONS
Go to the front of the machine for Carriage Twisted Cobra with pregnancy modifications (check videos)
2Y // 2W
BACK PLATFORM TWISTED COBRA
SPRINGS: 1Y // 1W
SET-UP:
Knees tuck behind your back carriage strap and stack your secondary knee on primary knee and swing feet off to side of your carriage
Grab back platform front edge
Drop hips into a modified twisted plank and turn your pelvis towards knees
Eyes slightly above the platform with back of neck aligned with spine
MOVEMENT:
Slowly push your shoulders back for 1, bend your elbows back for 2, push your shoulders back for 3, bend your elbows back for 4
Straighten your arms 1, shoulders pull forward for 2, squeezing your core for 3, pull your shoulders forward 4…
TIME: At least 1 minute
ACTION: Pulling against the tension
MUSCLE DRIVERS
Primary Movers: Shoulders, Chest, Triceps, Obliques
Assisting Muscles: Serratus anterior, Lats, Erector Spinae, Hip Flexors
Stabilizers: Glutes, Hamstrings, Forearms (grip) Transverse Abs, Multifidus
Relaxed Muscles: Rear delt, biceps, Hamstrings
VARIATIONS:
BP Twisted Wheelbarrow
BP SL Twisted Wheelbarrow
Diamond Hand Grip
MODIFICATIONS
Range of Motion
Raise Hips into table top
Walk knees forward
Head to the front for Twisted Cobra
BP Twisted Wheelbarrow
ADVANCEMENTS
Walk knees back on the carriage
Lift shins from carriage
SL BP Twisted Cobra
2Y // 2W
PREGNANCY MODIFICATIONS
Move to the front for Twisted Cobra with pregnancy modifications (check videos)
2Y // 2W