CENTER CORE
SPRINGS: 1Y // 1W
SET-UP:
Toes carriage at 3
Elbows on front platform sides
Hips drop into modified plank
Eyes straight down at 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 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:
Single Leg
Knees Down x Shins Up (hamstring & glute engagement)
Stingray (less intense angle)
Wheelbarrow (less intense angle & knees)
MODIFICATIONS
Drop knees to 3
Range of Motion
Raise Hips into table top
Walk knees forward
Add second white/yellow spring
ADVANCEMENTS
Walk toes back on the carriage
PREGNANCY MODIFICATIONS
Tabletop position on knees
2W // 2Y
CARRIAGE SAW
SPRINGS: 1Y // 1W
SET-UP:
Toes front platform
Elbows on first line
Full plank
Eyes straight down between 3&6 with back of neck aligned with spine
MOVEMENT:
Slowly push your forearms forward for 1, push your forearms forward for 2 squeeze your inner thighs for 3, push your forearms forward for 4
Exhale your breath as you pull your forearms back for 1, pull your forearms back 2, hug your glutes for 3, pull your forearms under your chest 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:
Single Leg
Knees Down x Shins Up (hamstring & glute engagement)
Stingray (less intense angle)
Wheelbarrow (less intense angle & knees)
MODIFICATIONS
Drop knees platform
Range of Motion
Raise Hips into table top
Walk elbows back on carriage
Add second white/yellow spring
ADVANCEMENTS
Walk elbows forward on the carriage
PREGNANCY MODIFICATIONS
Tabletop position on knees
2W // 2Y
BACK CARRIAGE SAW
SPRINGS: 1Y // 1W
SET-UP:
Toes back platform
Elbows on first line
Full plank
Eyes straight down between 9&6 with back of neck aligned with spine
MOVEMENT:
Slowly push your forearms forward for 1, push your forearms forward for 2 squeeze your inner thighs for 3, push your forearms forward for 4
Exhale your breath as you pull your forearms back for 1, pull your forearms back 2, hug your glutes for 3, pull your forearms under your chest 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:
Single Leg
Knees Down x Shins Up (hamstring & glute engagement)
Stingray (less intense angle)
Wheelbarrow (less intense angle & knees)
MODIFICATIONS
Drop knees platform
Range of Motion
Raise Hips into table top
Walk elbows back on carriage
Add second white/yellow spring
Head to Carriage Saw at the front
ADVANCEMENTS
Walk elbows forward on the carriage
Add second white/yellow spring
PREGNANCY MODIFICATIONS
Carriage Saw: Tabletop position on knees
2W // 2Y
BACK PLATFORM SAW
SPRINGS: 1Y // 1W
SET-UP:
Toes between back carriage strap & 9
Elbows on back platform
Hips drop into full plank
Eyes straight down at 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 your shoulders back for 4
Exhale your breath as you pull your shoulders forward for 1, shoulders pull for 2, squeezing your core for 3, pull your shoulders forward 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:
Single Leg
Knees Down x Shins Up (hamstring & glute engagement)
Stingray (less intense angle)
Wheelbarrow (less intense angle & knees)
MODIFICATIONS
Drop knees to back carriage strap
Range of Motion
Raise Hips into table top
Walk knees forward
Head to Saw at the front
ADVANCEMENTS
Walk toes back on the carriage
Add second white/yellow spring
PREGNANCY MODIFICATIONS
Saw: Tabletop position on knees
2W // 2Y