OBLIQUES
SPRINGS: 1Y // 1W
SET-UP: (extending the spine is key to feeling this in the core)
Hands on your high bars facing the back with arms straight
Tuck toes under front carriage strap with legs straight, turn toes to primary side and cross secondary toe behind primary heel along first line
i.e. (Right oblique turn toes to the right)
Extend your tailbone back towards the mirror while pelvis rotates slightly towards primary side
Eyes straight ahead
MOVEMENT:
Slowly use your obliques to draw your hips back for 1, push out of your upper body for 2, draw your oblique back for 3, pull your tailbone back for 4
Resist your hips back to the hands for 1, squeeze your arms in for 2, keep your tailbone stretched for 3, resist your hips back to your hands for 4
TIME: At least 1 minute
ACTION: Pulling with the tension
MUSCLE DRIVERS:
Primary Movers: Rear Delts & Abdominals
Assisting Movers: Hip Flexors, Chest, obliques
Stabilizers: Shoulders, Glutes
Relaxed Muscles: Triceps, Serratus anterior, Lats, Traps
VARIATIONS:
Holds
Leg Extensions
Low Bar Twisted Scoop
Twister Series
MODIFICATIONS
Holding
Range of Motion
Add a second yellow or white spring
ADVANCEMENTS
Deeper Range of Motion
Walk toes forward on carriage
PREGNANCY MODIFICATIONS
Stay with regular Scoop
Bending the knees in and out
2W // 2Y
LOW BAR TWISTER
SPRINGS: 1Y // 1W
SET-UP: (extending the spine is key to feeling this in the core)
Hands on your LOW bars facing the back with arms straight
Tuck toes under front carriage strap with legs straight, turn toes to primary side and cross secondary toe behind primary heel along first line
i.e. (Right oblique turn toes to the right)
Extend your tailbone back towards the mirror while pelvis rotates slightly towards primary side
Eyes straight ahead
MOVEMENT:
Slowly use your obliques to draw your hips back for 1, push out of your upper body for 2, draw your oblique back for 3, pull your tailbone back for 4
Resist your hips back to the hands for 1, squeeze your arms in for 2, keep your tailbone stretched for 3, resist your hips back to your hands for 4
TIME: At least 1 minute
ACTION: Pulling with the tension
MUSCLE DRIVERS:
Primary Movers: Rear Delts & Abdominals
Assisting Movers: Hip Flexors, Chest, obliques
Stabilizers: Shoulders, Glutes
Relaxed Muscles: Triceps, Serratus anterior, Lats, Traps
VARIATIONS:
Holds
Leg Extensions
Twisted Scoop
Twister Series
MODIFICATIONS
Holding
Range of Motion
Add a second yellow or white spring
ADVANCEMENTS
Deeper Range of Motion
Walk toes forward on carriage
PREGNANCY MODIFICATIONS
Stay with regular Low Bar Scoop
Bending the knees in and out
2W // 2Y
TWISTED SCOOP AT THE BACK
SPRINGS: 1Y // 1W
SET-UP: (extending the spine is key to feeling this in the core)
Hands on your back high bars facing the front with arms straight
Tuck toes under back carriage strap with legs straight, turn toes to primary side and cross secondary toe behind primary heel along first line
i.e. (Right oblique turn toes to the right)
Extend your tailbone back towards the mirror while pelvis rotates slightly towards primary side
Eyes straight ahead
MOVEMENT:
Slowly use your obliques to draw your hips back for 1, push out of your upper body for 2, draw your oblique back for 3, pull your tailbone back for 4
Resist your hips back to the hands for 1, squeeze your arms in for 2, keep your tailbone stretched for 3, resist your hips back to your hands for 4
TIME: At least 1 minute
ACTION: Pulling with the tension
MUSCLE DRIVERS:
Primary Movers: Rear Delts & Abdominals
Assisting Movers: Hip Flexors, Chest, obliques
Stabilizers: Shoulders, Glutes
Relaxed Muscles: Triceps, Serratus anterior, Lats, Traps
VARIATIONS:
Holds
Leg Extensions
Twisted Scoop
Twister Series
MODIFICATIONS
Holding
Range of Motion
Add a second yellow or white spring
ADVANCEMENTS
Deeper Range of Motion
Walk toes forward on carriage
PREGNANCY MODIFICATIONS
Stay with regular Low Bar Scoop
Bending the knees in and out
2W // 2Y