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:
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…
TIME: At least 1 minute
ACTION: Pulling with the tension
MUSCLE DRIVERS
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
VARIATIONS:
Single Leg
Shins Up (hamstring & glute engagement)
Chopsticks
Twisted Inchworm
MODIFICATIONS
Walk knees forward
Add second white/yellow spring
ADVANCEMENTS
Walk knees back on the carriage
PREGNANCY MODIFICATIONS
Hold a modified plank
2W // 2Y
CARRIAGE KNEELING OBLIQUE CRUNCH
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:
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…
TIME: At least 1 minute
ACTION: Pulling with the tension
MUSCLE DRIVERS
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
VARIATIONS:
Single Leg
Shins Up (hamstring & glute engagement)
Carriage Chopsticks
Carriage Twisted Inchworm
MODIFICATIONS
Walk knees forward
Add second white/yellow spring
ADVANCEMENTS
Walk knees back on the carriage
PREGNANCY MODIFICATIONS
Hold a modified plank
2W // 2Y
BACK CARRIAGE KNEELING OBLIQUE CRUNCH
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 9&6 with back of neck aligned with spine
MOVEMENT:
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…
TIME: At least 1 minute
ACTION: Pulling against the tension
MUSCLE DRIVERS
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
VARIATIONS:
Single Leg
Shins Up (hamstring & glute engagement)
Back Carriage Chopsticks
Back Carriage Twisted Inchworm
MODIFICATIONS
Walk knees forward
ADVANCEMENTS
Walk knees back on the carriage
Add second white/yellow spring
PREGNANCY MODIFICATIONS
Hold a modified plank at the front carriage facing
2W // 2Y
BACK PLATFORM KNEELING OBLIQUE CRUNCH
SPRINGS: 1Y // 1W
SET-UP:
Tuck knees behind back carriage strap and stack secondary knee on primary knee. Swing feet off to side of carriage.
Elbows on back platform like an 11
Hips drop into modified plank
Eyes straight down at the platform with back of neck aligned with spine
MOVEMENT:
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…
TIME: At least 1 minute
ACTION: Pulling against the tension
MUSCLE DRIVERS
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
VARIATIONS:
Single Leg
Shins Up (hamstring & glute engagement)
Back Platform Chopsticks
Back Platform Twisted Inchworm
MODIFICATIONS
Walk knees forward
ADVANCEMENTS
Walk knees back on the carriage
Add second white/yellow spring
PREGNANCY MODIFICATIONS
Hold a modified plank at the front
2W // 2Y