OBLIQUES
SPRINGS: 1Y // 1W
SET-UP:
Stack secondary knee on primary knee and swing feet off to side of the carriage at #3
Elbows on front platform sides like an 11
Hips drop into modified plank
Eyes straight down at the platform with back of neck aligned with spine
MOVEMENT:
KNEELING OBLIQUE CRUNCH
Slowly round the spine for 1, crunch hips to the ribs for 2 exhale the breath for 3, round the spine for 4
Unfold the spine for 1, pull the shoulders down for 2, unfold the spine for 3, meet in a modified plank on 4…
TWISTED SAW
Slowly push the shoulders back for 1, push the shoulders back for 2 push the shoulders back for 3, push back for 4
Exhale your breath as you pull your shoulders forward for 1, shoulders pull for 2, squeezing your core for 3, for 4…
TIME: At least 1 minute
ACTION: Pulling with the tension
MUSCLE DRIVERS KNEELING OBLIQUE CRUNCH:
Primary Movers: Rectus Abdominis (ribs to hips) & Obliques (spinal flexion)
Assisting Muscles: Shoulders (delts, serratus anterior, rotator cuff)
Stabilizers: Transverse Abdominis, Hip Flexors (draw knees to chest), Spinal Erectors,
Relaxed Muscles: Erector Spinae (low back muscles control lengthening and flexion) Glutes and Hamstrings
MUSCLE DRIVERS TWISTED SAW:
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:
Single Leg
Shins Up (hamstring & glute engagement)
Chopsticks to SL Saw
MODIFICATIONS
Walk knees forward
Add second white/yellow spring
ADVANCEMENTS
Walk knees back on the carriage
PREGNANCY MODIFICATIONS
Stay with a Twisted Saw (pregnancy version)
2W // 2Y
CARRIAGE TWISTED INCHWORM
SPRINGS: 1Y // 1W
SET-UP:
Stack knees on your front platform with secondary knee on top of primary knee and swing feet off to the side of platform
Elbows on first line like an 11
Hips drop into modified plank
Eyes straight down between 3&6 with back of neck aligned with spine
MOVEMENT:
KNEELING CRUNCH
Slowly round the spine for 1, crunch hips to the ribs for 2 exhale the breath for 3, round the spine for 4
Unfold the spine for 1, pull the shoulders down for 2, unfold the spine for 3, meet in a modified plank on 4…
SAW
Slowly push your forearms forward for 1, push your forearms forward for 2 squeeze your inner thighs for 3, push your forearms forward for 4
Exhale your breath as you pull your forearms back for 1, pull your forearms back 2, hug your glutes for 3, pull your forearms under your chest for 4…
MUSCLE DRIVERS KNEELING OBLIQUE CRUNCH
Primary Movers: Rectus Abdominis (ribs to hips) & Obliques (spinal flexion)
Assisting Muscles: Shoulders (delts, serratus anterior, rotator cuff)
Stabilizers: Transverse Abdominis, Hip Flexors (draw knees to chest), Spinal Erectors,
Relaxed Muscles: Erector Spinae (low back muscles control lengthening and flexion) Glutes and Hamstrings
MUSCLE DRIVERS TWISTED SAW
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:
Single Leg
Shins Up (hamstring & glute engagement)
Carriage Chopsticks to SL Saw
MODIFICATIONS
Walk knees forward
Add second white/yellow spring
ADVANCEMENTS
Walk knees back on the carriage
PREGNANCY MODIFICATIONS
Carriage Twisted Saw at the front (pregnancy version)
2W // 2Y
BACK CARRIAGE TWISTED INCHWORM
SPRINGS: 1Y // 1W
SET-UP:
Stack secondary knee on primary knees on your back platform and swing feet off to side of your back platform
Elbows on first line like an 11
Hips drop into modified plank
Eyes straight down between 6&9 with back of neck aligned with spine
MOVEMENT:
KNEELING OBLIQUE CRUNCH
Slowly round the spine for 1, crunch hips to the ribs for 2 exhale the breath for 3, round the spine for 4
Unfold the spine for 1, pull the shoulders down for 2, unfold the spine for 3, meet in a modified plank on 4…
TWISTED SAW
Slowly push your forearms forward for 1, push your forearms forward for 2 squeeze your inner thighs for 3, push your forearms forward for 4
Exhale your breath as you pull your forearms back for 1, pull your forearms back 2, hug your glutes for 3, pull your forearms under your chest for 4…
MUSCLE DRIVERS TWISTED KNEELING CRUNCH
Primary Movers: Rectus Abdominis (ribs to hips) & Obliques (spinal flexion)
Assisting Muscles: Shoulders (delts, serratus anterior, rotator cuff)
Stabilizers: Transverse Abdominis, Hip Flexors (draw knees to chest), Spinal Erectors,
Relaxed Muscles: Erector Spinae (low back muscles control lengthening and flexion) Glutes and Hamstrings
MUSCLE DRIVERS TWISTED SAW
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:
Single Leg
Shins Up (hamstring & glute engagement)
Back Carriage Chopsticks to SL Saw
MODIFICATIONS
Walk knees forward
ADVANCEMENTS
Walk knees back on the carriage
Add second white/yellow spring
PREGNANCY MODIFICATIONS
Carriage Twisted Saw at the front (pregnancy version)
2W // 2Y
BACK PLATFORM TWISTED INCHWORM
SPRINGS: 1Y // 1W
SET-UP:
Knees back carriage strap
Elbows on front platform sides like an 11
Hips drop into modified plank
Eyes straight down at the platform with back of neck aligned with spine
MOVEMENT:
KNEELING OBLIQUE CRUNCH
Slowly round the spine for 1, crunch hips to the ribs for 2 exhale the breath for 3, round the spine for 4
Unfold the spine for 1, pull the shoulders down for 2, unfold the spine for 3, meet in a modified plank on 4…
TWISTED SAW
Slowly push the shoulders back for 1, push the shoulders back for 2 push the shoulders back for 3, push back for 4
Exhale your breath as you pull your shoulders forward for 1, shoulders pull for 2, squeezing your core for 3, for 4…
TIME: At least 1 minute
ACTION: Pulling against the tension
MUSCLE DRIVERS KNEELING CRUNCH:
Primary Movers: Rectus Abdominis (ribs to hips) & Obliques (spinal flexion)
Assisting Muscles: Shoulders (delts, serratus anterior, rotator cuff)
Stabilizers: Transverse Abdominis, Hip Flexors (draw knees to chest), Spinal Erectors,
Relaxed Muscles: Erector Spinae (low back muscles control lengthening and flexion) Glutes and Hamstrings
MUSCLE DRIVERS SAW:
Primary Movers: Shoulders, Chest, Triceps, Core
Assisting Muscles: Serratus anterior, Lats, Erector Spinae, Hip Flexors
Stabilizers: Glutes, Hamstrings, Forearms (grip) Transverse Abs, Multifidus
Relaxed Muscles: Rear delt, biceps, Hamstrings
VARIATIONS:
Single Leg
Shins Up (hamstring & glute engagement)
Back Platform Chopsticks to SL Saw
MODIFICATIONS
Walk knees forward
ADVANCEMENTS
Walk knees back on the carriage
Add second white/yellow spring
PREGNANCY MODIFICATIONS
Stay with a Twisted Saw at front (pregnancy v
2W // 2Y