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 and square shoulders to the platform
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 the shoulders back for 1, push the shoulders back for 2 push the shoulders back for 3, push back for 4
Exhale your breath and brace your oblique 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
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 Saw with Twister feet (elbows down)
Single Leg Twisted Saw
MODIFICATIONS
Range of Motion
Raise Hips into table top
Walk knees forward
Add second white/yellow spring
ADVANCEMENTS
Walk knees back on the carriage
Twisted Saw with Twister Feet (toes)
Lift shins from carriage
Single Leg Twisted Saw
PREGNANCY MODIFICATIONS
Tabletop position with Bird Dog Leg (check video in pregnancy mods)
2W // 2Y
CARRIAGE TWISTED SAW
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 first carriage line and square shoulders to the carriage
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 shoulders back for 1, push your shoulders back for 2, push your shoulders back for 3, push your shoulders back 4
Exhale your breath as you pull your shoulders forward for 1, pull your shoulders forward for 2, pull your shoulders for 3, pull your shoulders forward 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 Saw with Twister Feet
Single Leg Twisted Saw
MODIFICATIONS
Range of Motion
Raise Hips into table top
Walk knees forward
Add second white/yellow spring
ADVANCEMENTS
Walk knees back on the carriage
Carriage Saw with Twister Feet (toes)
Lift shins from carriage
Single Leg Twisted Wheelbarrow
PREGNANCY MODIFICATIONS
Tabletop position with Bird Dog Leg (check video in pregnancy mods)
2W // 2Y
BACK CARRIAGE TWISTED SAW
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
Drop your forearms on the first line and square your shoulders to your carriage
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, push your hands forward for 2, push your hands forward for 3, push your hands forward 4
Exhale your breath as you pull your arms in for 1, pull your arms in for 2, pull your ams in for 3, pull your arms 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:
BC Twisted Saw with Twister Feet (toes)
Single Leg BC Saw Wheelbarrow
MODIFICATIONS
Range of Motion
Raise Hips into table top
Walk knees forward
Head to the front
ADVANCEMENTS
Walk hands forward on the carriage
Carriage Twisted Saw with Twister Feet (toes)
Float top knee
2Y // 2W
PREGNANCY MODIFICATIONS
Carriage Wheelbarrow at the front with 2Y // 2W (look at pregnancy modifications sections)
Tabletop position
BACK PLATFORM TWISTED SAW
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.
Place your elbows on the back platform and square your shoulders to the back platform
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, push your shoulders back for 2 push your 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
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 Saw with Twister Feet (toes)
SL BP Twisted Saw
MODIFICATIONS
Range of Motion
Raise Hips into table top
Walk knees forward
Head to the front
ADVANCEMENTS
Walk knees back on the carriage
BP Twisted Saw with Twister Feet (toes)
Lift top knee away from the bottom knee
2Y // 2W
PREGNANCY MODIFICATIONS
Twisted Wheelbarrow at the front with 2Y/2W (look at pregnancy modifications sections)
Tabletop position