OBLIQUES
SPRINGS: 1Y // 1W
SET-UP:
Stack secondary knee on primary knee and swing feet off to side of the carriage at #3
Hands 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:
Stingray with Twister Feet (toes)
Twisted Saw (elbows down)
Single Leg Twisted Wheelbarrow
Different grips for hands
MODIFICATIONS
Range of Motion
Raise Hips into table top
Walk knees forward
Add second white/yellow spring
ADVANCEMENTS
Walk knees back on the carriage
Stingray 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
CARRIAGE TWISTED WHEELBARROW
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
Grab carriage at 2 & 4 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 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 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 Stingray w/ Twister Feet (toes)
Carriage Twisted Saw (elbows down)
Different grips for hands (wide rails, diamond)
Single Leg Twisted Wheelbarrow
MODIFICATIONS
Range of Motion
Raise Hips into table top
Walk knees forward
Add second white/yellow spring
ADVANCEMENTS
Walk knees back on the carriage
Stingray 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 WHEELBARROW
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
Grab carriage at
Mega: 8&10
Maven: 8&9 - 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 Stingray with Twister Feet (toes)
BC Twisted Saw (elbows down)
Different grips for hands (wide rails, diamond)
Single Leg BC Twisted 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 Stingray 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 WHEELBARROW
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.
Grab sides of 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 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
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 Stingray with Twister Feet (toes)
BP Twisted Saw (elbows down)
SL BP Twisted Wheelbarrow
Different grips for hands
MODIFICATIONS
Range of Motion
Raise Hips into table top
Walk knees forward
Head to the front
ADVANCEMENTS
Walk knees back on the carriage
Stingray 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