OBLIQUES
SPRINGS: 1Y // 1W
SET-UP:
Step toes together on #3 and press your legs into a full plank
Grab front platform sides, square chest to the platform, and pull lats down
Extend legs into plank and stretch tailbone into slight tabletop spine
Eyes slightly above the platform with back of neck aligned with spine
MOVEMENT:
Keep hips in tabletop as your bend your knees towards your secondary elbow for 1, pull your thighs forward for 2, bend your knees towards your secondary elbow for 3, pull your thighs forward for 4
Squeeze glutes and extend your legs to the center for 1, squeeze and extend your legs to the center for 2, pull the low abdomen in for 3, extend your legs to the center for 4
TIME: At least 1 minute
ACTION: Pulling with the tension
MUSCLE DRIVERS
Primary Movers: Rectus Abdominis (spine flexion), Transverse Abdominus, Hip Flexors (illiopsas, rectus femoris: help pull knees in), Obliques
Assisting Muscles: Adductors
Stabilizers: Shoulders, Glutes medius & minimus, Deep Core (multifidus, diaphragm, pelvic floor), Spinal Erectors (keep from rounding)
Relaxed Muscles: Erector spinae (opposes trunk flexion), Glute max, hamstrings (oppose hip flexion)
VARIATIONS:
Twisted Plank Crunch Hold
Corkscrew Motion (Knees side to side in Plank Crunch Hold)
Dancing Plank Crunch
Starfish Plank Crunch
Different Hand Grips
MODIFICATIONS
Range of Motion
Walk feet up towards front carriage strap
Hold Plank
Add second white/yellow spring
Low Bars
ADVANCEMENTS
Walk toes back on the carriage
PREGNANCY MODIFICATIONS
Starfish High Bar Plank Crunch or Bird Dog
2W // 2Y
CARRIAGE TWISTED PLANK CRUNCH
SPRINGS: 1Y // 1W
SET-UP:
Step toes together on front platform and press your legs into a full plank
Grab carriage at 2&4 and pull lats down
Extend legs into plank and stretch tailbone into slight tabletop spine
Eyes slightly between 3&6 with back of neck aligned with spine
MOVEMENT:
Pull your knees towards the secondary elbow for 1, pull your thighs towards the secondary elbow for 2, pull your knees forward for 3, pull your thighs forward for 4
Squeeze glutes and extend your legs towards the center for 1, squeeze and extend your legs towards the center for 2, pull the low abdomen in for 3, extend your legs to the center for 4
TIME: At least 1 minute
ACTION: Pulling with the tension
MUSCLE DRIVERS
Primary Movers: Rectus Abdominis (spine flexion), Transverse Abdominus, Hip Flexors (illiopsas, rectus femoris: help pull knees in), Obliques
Assisting Muscles: Adductors
Stabilizers: Shoulders, Glutes medius & minimus, Deep Core (multifidus, diaphragm, pelvic floor), Spinal Erectors (keep from rounding)
Relaxed Muscles: Erector spinae (opposes trunk flexion), Glute max, hamstrings (oppose hip flexion)
VARIATIONS:
Carriage Twisted Plank Crunch Hold
Corkscrew Motion (Knees side to side in Plank Crunch Hold)
Carriage Dancing Plank Crunch
Carriage Starfish Plank Crunch
Different Hand Grips
MODIFICATIONS
Range of Motion
Walk hands back to carriage pockets
Hold Plank
Add second white/yellow spring
Turn around Low Bars
ADVANCEMENTS
Walk hands up the carriage
PREGNANCY MODIFICATIONS
Starfish High Bar Plank Crunch or Carriage Bird Dog
2W // 2Y
BACK CARRIAGE TWISTED PLANK CRUNCH
SPRINGS: 1Y // 1W
SET-UP:
Step toes together on back platform and press your legs into a full plank
Grab carriage at
Mega: #8&10
Maven #9&10
Extend legs into plank and stretch tailbone into slight tabletop spine
Eyes slightly between 9&6 with back of neck aligned with spine
MOVEMENT:
Bend your knees towards the secondary elbow for 1, pull your thighs forward for 2, bend your knees towards the secondary elbow for 3, pull your thighs forward for 4
Squeeze glutes and extend your legs to the center for 1, squeeze and extend your legs for 2, pull the low abdomen in for 3, extend your legs towards the center for 4
TIME: At least 1 minute
ACTION: Pulling against the tension
MUSCLE DRIVERS
Primary Movers: Rectus Abdominis (spine flexion), Transverse Abdominus, Hip Flexors (illiopsas, rectus femoris: help pull knees in), Obliques
Assisting Muscles: Adductors
Stabilizers: Shoulders, Glutes medius & minimus, Deep Core (multifidus, diaphragm, pelvic floor), Spinal Erectors (keep from rounding)
Relaxed Muscles: Erector spinae (opposes trunk flexion), Glute max, hamstrings (oppose hip flexion)
VARIATIONS:
BC Twisted Plank Crunch Hold
Corkscrew Motion (Knees side to side in Plank Crunch Hold)
BC Dancing Plank Crunch
BC Starfish Plank Crunch
Different Hand Grips
MODIFICATIONS
Range of Motion
Walk feet up towards front carriage strap
Hands to pockets
Hold Plank
Back High Bars
Carriage Plank Crunch
ADVANCEMENTS
Walk hands up the carriage
Add second yellow/white spring
PREGNANCY MODIFICATIONS
Starfish High Bar Plank Crunch or Carriage Bird Dog at the front
2W // 2Y
BACK PLATFORM TWISTED PLANK CRUNCH
SPRINGS: 1Y // 1W
SET-UP:
Step toes together on back carriage strap
Grab black platform sides, square your chest and pull lats down
Extend legs into plank and stretch tailbone into slight tabletop spine
Eyes slightly above the platform with back of neck aligned with spine
MOVEMENT:
Rotate your pelvis slightly and bend your knees towards your secondary elbow for 1, pull your thighs towards the secondary elbow for 2, bend your knees forward for 3, pull your thighs forward for 4
Squeeze glutes and extend your legs to the center for 1, squeeze and extend your legs to the center for 2, pull the low abdomen in for 3, extend your legs to the center for 4
TIME: At least 1 minute
ACTION: Pulling with the tension
MUSCLE DRIVERS
Primary Movers: Rectus Abdominis (spine flexion), Transverse Abdominus, Hip Flexors (illiopsas, rectus femoris: help pull knees in), Obliques
Assisting Muscles: Adductors
Stabilizers: Shoulders, Glutes medius & minimus, Deep Core (multifidus, diaphragm, pelvic floor), Spinal Erectors (keep from rounding)
Relaxed Muscles: Erector spinae (opposes trunk flexion), Glute max, hamstrings (oppose hip flexion)
VARIATIONS:
BP Planck Crunch Hold
Corkscrew Motion (Knees side to side in Plank Crunch Hold)
BP Dancing Front Floor Plank Crunch
BP Starfish Front Floor Plank Crunch
Different Hand Grips
MODIFICATIONS
Range of Motion
Walk feet up towards front carriage strap
Hold Plank
Hands on Pegs below Front Platform
Back High Bars
Plank Crunch at front
Add second white/yellow spring
ADVANCEMENTS
Walk toes back on the carriage
PREGNANCY MODIFICATIONS
Starfish High Bar Plank Crunch or Bird Dog at the front
2W // 2Y