OBLIQUES
SPRINGS: 1Y // 1W
SET-UP
grab hands on the front high bars with shoulders behind and diagonal to wrists.
step your toes to 3 and cross your primary heel in front of your secondary toe along the first line
stretch your spine and press your legs back under your hips
gaze straight down at floor between your platform and carriage
MOVEMENT:
Brace your obliques as you kick your heels back for 1, push your legs back for 2, kick your heels back for 3, push your legs back for 4
From the oblique press into your heels and pull your oblique up for 1, drag the heels in for 2, pull your obliques up for 3, drag your heels in for 4
THINGS TO CONSIDER
watch knees bending -> hug upper inner thighs
watch shoulders over wrists -> bring shoulders behind wrists
watch traps and upper back rounding -> pull high bars apart to open the back and make sure legs stop under hips vs closing
TIME: At least one minute
ACTION: Pulling with the tension
MUSCLE DRIVERS:
Primary Movers: obliques (internal & external create torso rotation), rectus abdominis (spinal stability), erector spinae (straight spine), glutes max & med (stabilize hips & pelvis)
Assisting Movers: shoulders & delts (hold upper body steady), transverse abdominis
Stabilizer: serratus anteriors, lats
Relaxed Muscles: hip flexors
VARIATIONS:
Low Bar Twister
Back High Bar Twister
Pulse Obliques
Push-Ups
High Bar Stingray
Platform Twister
Forearm Platform Twister
MODIFICATIONS:
Limit Range of Motion
Holds with Proper Form (shoulders behind wrists // hips level with shoulders)
Walk feet up towards front carriage strap
Add additional white or yellow spring
ADVANCMENTS:
Walk feet back on carriage
Send shoulders further back behind wrists
Extend legs further while maintaining proper spine (deeper range of motion)
Step feet back on the carriage
PREGNANCY VARIATIONS:
High Bar Plank Crunch with Starfish Legs
2W // 2Y
LOW BAR TWISTER
SPRINGS: 1Y // 1W
SET-UP
grab hands on the low bars bars with shoulders behind and diagonal to wrists.
step your toes to the middle line and cross your primary heel in front of your secondary toe along the first line
stretch your spine and press your legs back under your hips
gaze straight down at floor between your platform and carriage
MOVEMENT:
Brace your obliques as you kick your heels back for 1, push your legs back for 2, kick your heels back for 3, push your legs back for 4
From the oblique press into your heels and pull your oblique up for 1, drag the heels in for 2, pull your obliques up for 3, drag your heels in for 4
TIME: At least one minute
ACTION: Pulling with the tension
MUSCLE DRIVERS:
Primary Movers: obliques (internal & external create torso rotation), rectus abdominis (spinal stability), erector spinae (straight spine), glutes max & med (stabilize hips & pelvis)
Assisting Movers: shoulders & delts (hold upper body steady), transverse abdominis
Stabilizer: serratus anteriors, lats
Relaxed Muscles: hip flexors
VARIATIONS:
Twister
Back High Bar Twister
Pulse Obliques
Push-Ups
Low Bar Stingray
Platform Twister
Forearm Platform Twister
MODIFICATIONS:
Limit Range of Motion
Move up to high bars for Twister
Holds with Proper Form (shoulders behind wrists // hips level with shoulders)
Walk feet up towards first line
Add additional white or yellow spring
ADVANCMENTS:
Walk feet back on carriage
Send shoulders further back behind wrists
Extend legs further while maintaining proper spine (deeper range of motion)
Step feet back on the carriage
PREGNANCY VARIATIONS:
Low Bar Plank Crunch with Starfish Legs
2W // 2Y
TWISTER AT THE BACK
SPRINGS: 1Y // 1W
SET-UP
grab hands on the back high bars with shoulders behind and diagonal to wrists.
step your toes behind the back carriage strp and cross your secondary toe behind your primary heel
stretch your spine and press your legs back under your hips
gaze straight down at floor between your platform and carriage
MOVEMENT:
Brace your obliques as you kick your heels back for 1, push your legs back for 2, kick your heels back for 3, push your legs back for 4
From the oblique press into your heels and pull your oblique up for 1, drag the heels in for 2, pull your obliques up for 3, drag your heels in for 4
TIME: At least one minute
ACTION: Pulling against the tension
MUSCLE DRIVERS:
Primary Movers: obliques (internal & external create torso rotation), rectus abdominis (spinal stability), erector spinae (straight spine), glutes max & med (stabilize hips & pelvis)
Assisting Movers: shoulders & delts (hold upper body steady), transverse abdominis
Stabilizer: serratus anteriors, lats
Relaxed Muscles: hip flexors
VARIATIONS:
Pulse Obliques
Push-Ups
Back High Bar Stingray
Back Platform Twister
Forearm Back Platform Twister
Back Platform Kneeling Oblique Crunch
MODIFICATIONS:
Limit Range of Motion
Holds with Proper Form (shoulders behind wrists // hips level with shoulders)
Twister at the front
ADVANCMENTS:
Walk feet back on carriage
Send shoulders further back behind wrists
Extend legs further while maintaining proper spine (deeper range of motion)
Step feet back on the carriage
Add additional white or yellow spring
PREGNANCY VARIATIONS:
High Bar Plank Crunch with Starfish Legs
2W // 2Y
VARIATIONS
PLATFORM TWISTER
BACK CARRIAGE TWISTER
CARRIAGE TWISTER
BACK PLATFORM TWISTER