CENTER CORE
SPRINGS: 1Y // 1W
SET-UP:
Knees carriage at 3
hands on front platform sides
Hips drop into modified plank
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 with the tension
MUSCLE DRIVERS
Primary Movers: Shoulders, Chest, Triceps, Core
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 (toes)
Saw (elbows down)
Butterfly knees (knees open)
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 (toes)
Lift shins from carriage
PREGNANCY MODIFICATIONS
Tabletop position
2W // 2Y
CARRIAGE WHEELBARROW
SPRINGS: 1Y // 1W
SET-UP:
Place knees on your front platform
Grab carriage at 2 & 4
Drop your hips into modified plank
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, Core
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 (toes)
Carriage Saw (elbows down)
Butterfly knees (knees open)
Different grips for hands (wide rails, diamond)
MODIFICATIONS
Range of Motion
Raise Hips into table top
Walk knees forward
Add second white/yellow spring
ADVANCEMENTS
Walk hands forward on the carriage
Carriage Stingray (toes)
Lift shins from platform
PREGNANCY MODIFICATIONS
Tabletop position
2W // 2Y
BACK CARRIAGE WHEELBARROW (BC)
SPRINGS: 1Y // 1W
SET-UP:
Knees back platform
Grab carriage at
Mega: 8&10
Maven: 8&9
Drop your hips into a modified plank
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, Core
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 (toes)
BC Saw (elbows down)
Butterfly knees (knees open)
Different grips for hands (wide rails, diamond)
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 (toes)
Lift shins from platform
2Y // 2W
PREGNANCY MODIFICATIONS
Carriage Wheelbarrow at the front with 2Y // 2W
Tabletop position
BACK PLATFORM WHEELBARROW (BP)
SPRINGS: 1Y // 1W
SET-UP:
Tuck knees behind back carriage strap
Grab sides of back platform
Drop your hips into modified plank
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, Core
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 (toes)
BP Saw (elbows down)
Butterfly knees (knees open)
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 (toes)
Lift shins from carriage
2Y // 2W
PREGNANCY MODIFICATIONS
Wheelbarrow at the front with 2Y/2W
Tabletop position
STINGRAY
Stingray is a variation of Wheelbarrow and can be done everywhere that Wheelbarrow can be done as well as on High Bars and Low Bars. Being on the toes creates more of a challenge as well as lower body engagement from the quads, glutes, and spinal muscles