CORE (LP) HANDBOOK
CENTER CORE

COBRA SERIES

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SPRINGS: 1Y // 1W

SET-UP: 

  • Place knees together at 3 on carriage

  • Grab front edge of platform

  • Drop your hips into modified plank

  • Eyes slightly above the platform with back of neck aligned with spine

MOVEMENT:

  • Slowly push your shoulders back for 1, bend your elbows back for 2, push your shoulders back for 3, bend your elbows back for 4 

  • Straighten your arms 1, shoulders pull forward for 2, squeezing your core for 3, pull your shoulders forward 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:

  • King Cobra (toes)

  • Saw (elbows down)

  • Butterfly knees (knees open)

  • Different grips for hands

MODIFICATIONS

  • Wheelbarrow

  • Range of Motion

  • Raise Hips into table top 

  • Walk knees forward

  • Add second white/yellow spring

ADVANCEMENTS

  • Walk knees back on the carriage

  • King Cobra (toes)

  • Lift shins from carriage

PREGNANCY MODIFICATIONS

  • Tabletop position

  • 2W // 2Y

CARRIAGE COBRA

SPRINGS: 1Y // 1W

SET-UP: 

  • Knees together front platform

  • hands press on top of first line (Maven: stay on 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, bend your elbows back for 2, push your hands forward for 3, bend your elbows back for 4 

  • Straighten your arms 1, pull your hands back in for 2, squeezing your core for 3, pull your arms back 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 King Cobra (toes)

  • Carriage Saw (elbows down)

  • Butterfly knees (knees open)

  • Different grips for hands

MODIFICATIONS

  • Carriage Wheelbarrow

  • Range of Motion

  • Raise Hips into table top 

  • Walk knees forward

  • Add second white/yellow spring

ADVANCEMENTS

  • Walk hands forward on the carriage

  • Carriage King Cobra (toes)

  • Lift shins from carriage

PREGNANCY MODIFICATIONS

  • Tabletop position

  • 2W // 2Y

BACK CARRIAGE COBRA

SPRINGS: 1Y // 1W

SET-UP: 

  • Knees back platform

  • Berkley: hands back pockets // Maven: 10&11

  • Drop hips into your modified plank

  • Eyes around 6 with back of neck aligned with spine

MOVEMENT:

  • Slowly push your hands forward for 1, bend your elbows back for 2, push your hands forward for 3, bend your elbows back for 4 

  • Straighten your arms 1, pull your hands back in for 2, squeezing your core for 3, pull your arms back 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 King Cobra (toes)

  • BC Saw (elbows down)

  • Butterfly knees (knees open)

  • Different grips for hands

MODIFICATIONS

  • BC Wheelbarrow

  • Range of Motion

  • Raise Hips into table top 

  • Walk knees forward

  • Head to the front of the machine

ADVANCEMENTS

  • Walk hands forward on the carriage

  • Carriage King Cobra (toes)

  • Lift shins from carriage

  • 2Y // 2W

PREGNANCY MODIFICATIONS

  • Go to the front of the machine for Carriage Cobra with 2Y // 2W

  • Tabletop position

BACK PLATFORM COBRA

SPRINGS: 1Y // 1W

SET-UP: 

  • Knees tuck behind your back carriage strap

  • Grab back platform front edge

  • Drop hips into your modified plank

  • Eyes slightly above the platform with back of neck aligned with spine

MOVEMENT:

  • Slowly push your shoulders back for 1, bend your elbows back for 2, push your shoulders back for 3, bend your elbows back for 4 

  • Straighten your arms 1, shoulders pull forward for 2, squeezing your core for 3, pull your shoulders forward 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 King Cobra (toes)

  • BP Saw (elbows down)

  • Butterfly knees (knees open)

  • Different grips for hands

MODIFICATIONS

  • Wheelbarrow

  • Range of Motion

  • Raise Hips into table top 

  • Walk knees forward

  • Head to the front

ADVANCEMENTS

  • Walk knees back on the carriage

  • King Cobra (toes)

  • Lift shins from carriage

  • 2Y // 2W

PREGNANCY MODIFICATIONS

  • Move to the front for Cobra with 2Y // 2W

  • Tabletop position

KING COBRA

PRINGS: 1Y // 1W

SET-UP: 

  • Place toes together at 3 on carriage

  • Grab front edge of platform

  • Drop your hips into a full plank

  • Eyes slightly above the platform with back of neck aligned with spine

MOVEMENT:

  • Slowly push your shoulders back for 1, bend your elbows back for 2, push your shoulders back for 3, bend your elbows back for 4 

  • Straighten your arms 1, shoulders pull forward for 2, squeezing your core for 3, pull your shoulders forward 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:

  • Cobra

  • Saw (elbows down)

  • Butterfly knees (knees open)

  • Starfish Feet

  • Different grips for hands

MODIFICATIONS

  • Cobra

  • Range of Motion

  • Raise Hips into table top 

  • Walk knees forward

  • Add second white/yellow spring

ADVANCEMENTS

  • Walk knees back on the carriage

PREGNANCY MODIFICATIONS

  • Cobra Tabletop position

  • 2W // 2Y

CARRIAGE KING COBRA

SPRINGS: 1Y // 1W

SET-UP: 

  • Toes front platform

  • Hands press on top of first line (Maven: stay on 2&4)

  • Press out into full plank

  • Eyes around 6 with back of neck aligned with spine

MOVEMENT:

  • Slowly push your hands forward for 1, bend your elbows back for 2, push your hands forward for 3, bend your elbows back for 4 

  • Straighten your arms 1, pull your hands back in for 2, squeezing your core for 3, pull your arms back 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 Cobra

  • Starfish feet

  • Different grips for hands

MODIFICATIONS

  • Carriage Cobra

  • Range of Motion

  • Walk hands back on carriage

  • Add second white/yellow spring

ADVANCEMENTS

  • Walk hands forward on the carriage

PREGNANCY MODIFICATIONS

  • Carriage Cobra: Tabletop position

  • 2W // 2Y