CORE (LP) HANDBOOK
CENTER CORE

PLANK CRUNCH SERIES

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SPRINGS: 1Y // 1W

SET-UP: 

  • Step toes together on #3 and press your legs into a full plank

  • Grab front platform sides and pull lats down

  • Extend legs into plank and stretch tailbone into slight tabletop spine

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

MOVEMENT:

  • Bend your knees forward for 1, pull your thighs forward for 2, bend your knees forward for 3, pull your thighs forward for 4

  • Squeeze glutes and extend your legs for 1, squeeze and extend your legs for 2, pull the low abdomen in for 3, extend your legs for 4

TIME: At least 1 minute

ACTION: Pulling with the tension

MUSCLE DRIVERS

  • Primary Movers: Rectus Abdominis (spine flexion), Transverse Abdominus, Hip Flexors (illiopsas, rectus femoris: help pull knees in)

  • Assisting Muscles: Obliques (stabilize and control spine/pelvis), adductors

  • Stabilizers: Shoulders, Glutes medius & minimus, Deep Core (multifidus, diaphragm, pelvic floor), Spinal Erectors (keep from rounding)

  • Relaxed Muscles: Erector spinae (opposes trunk flexion), Glute max, hamstrings (oppose hip flexion)

VARIATIONS:

  • Plank Crunch Hold

  • Corkscrew Motion (Knees side to side in Plank Crunch Hold)

  • Pulse Knees Up & Down (quads)

  • Pulse Knees Out (abductors)

  • Dancing Plank Crunch

  • Starfish Plank Crunch

  • Twisted Plank Crunch

  • Different Hand Grips

MODIFICATIONS

  • Range of Motion

  • Walk feet up towards front carriage strap

  • Hold Plank

  • Add second white/yellow spring

  • Low Bars

ADVANCEMENTS

  • Walk toes back on the carriage

PREGNANCY MODIFICATIONS

  • Starfish High Bar Plank Crunch or Bird Dog

  • 2W // 2Y

CARRIAGE PLANK CRUNCH

SPRINGS: 1Y // 1W

SET-UP: 

  • Step toes together on front platform and press your legs into a full plank

  • Grab carriage at 2&4 and pull lats down

  • Extend legs into plank and stretch tailbone into slight tabletop spine

  • Eyes slightly between 3&6 with back of neck aligned with spine

MOVEMENT:

  • Pull your knees forward for 1, pull your thighs forward for 2, pull your knees forward for 3, pull your thighs forward for 4

  • Squeeze glutes and extend your legs for 1, squeeze and extend your legs for 2, pull the low abdomen in for 3, extend your legs for 4

TIME: At least 1 minute

ACTION: Pulling with the tension

MUSCLE DRIVERS

  • Primary Movers: Rectus Abdominis (spine flexion), Transverse Abdominus, Hip Flexors (illiopsas, rectus femoris: help pull knees in)

  • Assisting Muscles: Obliques (stabilize and control spine/pelvis), adductors

  • Stabilizers: Shoulders, Glutes medius & minimus, Deep Core (multifidus, diaphragm, pelvic floor), Spinal Erectors (keep from rounding)

  • Relaxed Muscles: Erector spinae (opposes trunk flexion), Glute max, hamstrings (oppose hip flexion)

VARIATIONS:

  • Plank Crunch Hold

  • Corkscrew Motion (Knees side to side in Plank Crunch Hold)

  • Pulse Knees Up & Down (quads)

  • Pulse Knees Out (abductors)

  • Carriage Dancing Plank Crunch

  • Carriage Starfish Plank Crunch

  • Carriage Twisted Plank Crunch

  • Different Hand Grips

MODIFICATIONS

  • Range of Motion

  • Walk hands back to carriage pockets

  • Hold Plank

  • Add second white/yellow spring

  • Turn around Low Bars

ADVANCEMENTS

  • Walk hands up the carriage

PREGNANCY MODIFICATIONS

  • Starfish High Bar Plank Crunch or Carriage Bird Dog

  • 2W // 2Y

BACK CARRIAGE PLANK CRUNCH

SPRINGS: 1Y // 1W

SET-UP: 

  • Step toes together on front platform and press your legs into a full plank

  • Grab carriage at

    • Mega: #8&10

    • Maven #9&10

  • Extend legs into plank and stretch tailbone into slight tabletop spine

  • Eyes slightly between 9&6 with back of neck aligned with spine

MOVEMENT:

  • Bend your knees forward for 1, pull your thighs forward for 2, bend your knees forward for 3, pull your thighs forward for 4

  • Squeeze glutes and extend your legs for 1, squeeze and extend your legs for 2, pull the low abdomen in for 3, extend your legs for 4

TIME: At least 1 minute

ACTION: Pulling against the tension

MUSCLE DRIVERS

  • Primary Movers: Rectus Abdominis (spine flexion), Transverse Abdominus, Hip Flexors (illiopsas, rectus femoris: help pull knees in)

  • Assisting Muscles: Obliques (stabilize and control spine/pelvis), adductors

  • Stabilizers: Shoulders, Glutes medius & minimus, Deep Core (multifidus, diaphragm, pelvic floor), Spinal Erectors (keep from rounding)

  • Relaxed Muscles: Erector spinae (opposes trunk flexion), Glute max, hamstrings (oppose hip flexion)

VARIATIONS:

  • Plank Crunch Hold

  • Corkscrew Motion (Knees side to side in Plank Crunch Hold)

  • Pulse Knees Up & Down (quads)

  • Pulse Knees Out (abductors)

  • BC Dancing Plank Crunch

  • BC Starfish Plank Crunch

  • BC Twisted Plank Crunch

  • Different Hand Grips

MODIFICATIONS

  • Range of Motion

  • Walk feet up towards front carriage strap

  • Hands to pockets

  • Hold Plank

  • Back High Bars

  • Carriage Plank Crunch

ADVANCEMENTS

  • Walk hands up the carriage

  • Add second yellow/white spring

PREGNANCY MODIFICATIONS

  • Starfish High Bar Plank Crunch or Carriage Bird Dog at the front

  • 2W // 2Y

BACK PLATFORM PLANK CRUNCH

SPRINGS: 1Y // 1W

SET-UP: 

  • Step toes together on back carriage strap

  • Grab black platform sides and pull lats down

  • Extend legs into plank and stretch tailbone into slight tabletop spine

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

MOVEMENT:

  • Bend your knees forward for 1, pull your thighs forward for 2, bend your knees forward for 3, pull your thighs forward for 4

  • Squeeze glutes and extend your legs for 1, squeeze and extend your legs for 2, pull the low abdomen in for 3, extend your legs for 4

TIME: At least 1 minute

ACTION: Pulling with the tension

MUSCLE DRIVERS

  • Primary Movers: Rectus Abdominis (spine flexion), Transverse Abdominus, Hip Flexors (illiopsas, rectus femoris: help pull knees in)

  • Assisting Muscles: Obliques (stabilize and control spine/pelvis), adductors

  • Stabilizers: Shoulders, Glutes medius & minimus, Deep Core (multifidus, diaphragm, pelvic floor), Spinal Erectors (keep from rounding)

  • Relaxed Muscles: Erector spinae (opposes trunk flexion), Glute max, hamstrings (oppose hip flexion)

VARIATIONS:

  • Plank Crunch

  • Plank Crunch Hold

  • Corkscrew Motion (Knees side to side in Plank Crunch Hold)

  • Pulse Knees Up & Down (quads)

  • Pulse Knees Out (abductors)

  • BP Dancing Front Floor Plank Crunch

  • BP Starfish Front Floor Plank Crunch

  • BP Twisted Front Floor Plank Crunch

  • Different Hand Grips

MODIFICATIONS

  • Range of Motion

  • Walk feet up towards front carriage strap

  • Hold Plank

  • Hands on Pegs below Front Platform

  • Back High Bars

  • Plank Crunch at front

  • Add second white/yellow spring

ADVANCEMENTS

  • Walk toes back on the carriage

PREGNANCY MODIFICATIONS

  • Starfish High Bar Plank Crunch or Bird Dog at the front

  • 2W // 2Y

FLOOR PLANK CRUNCH

SPRINGS: 1Y // 1W

SET-UP: 

  • Step toes together on #3

  • Place hands shoulder-width on the floor in front of front platform

  • Extend legs into plank and stretch tailbone into slight tabletop spine

  • Eyes at the floor back of neck aligned with spine back of neck aligned with spine

MOVEMENT:

  • Lift hips and bend your knees towards the front platform edge for 1, pull your thighs forward for 2, bend your knees forward for 3, pull your thighs forward for 4

  • Squeeze glutes and extend your legs for 1, squeeze and extend your legs for 2, pull the low abdomen in for 3, extend your legs for 4

TIME: At least 1 minute

ACTION: Pulling with the tension

MUSCLE DRIVERS

  • Primary Movers: Rectus Abdominis (spine flexion), Transverse Abdominus, Hip Flexors (illiopsas, rectus femoris: help pull knees in)

  • Assisting Muscles: Obliques (stabilize and control spine/pelvis), adductors

  • Stabilizers: Shoulders, Glutes medius & minimus, Deep Core (multifidus, diaphragm, pelvic floor), Spinal Erectors (keep from rounding)

  • Relaxed Muscles: Erector spinae (opposes trunk flexion), Glute max, hamstrings (oppose hip flexion)

VARIATIONS:

  • Plank Crunch

  • Plank Crunch Hold

  • Corkscrew Motion (Knees side to side in Plank Crunch Hold)

  • Pulse Knees Up & Down (quads)

  • Pulse Knees Out (abductors)

  • BP Dancing Front Floor Plank Crunch

  • BP Starfish Front Floor Plank Crunch

  • BP Twisted Front Floor Plank Crunch

  • Different Hand Grips

MODIFICATIONS

  • Range of Motion

  • Walk feet up towards front carriage strap

  • Hold Plank

  • Hands on Pegs below Front Platform

  • Plank Crunch

  • Add second white/yellow spring

ADVANCEMENTS

  • Walk toes back on the carriage

  • Walk hands towards mirror

PREGNANCY MODIFICATIONS

  • Starfish High Bar Plank Crunch or Bird Dog

  • 2W // 2Y

BACK FLOOR PLANK CRUNCH

SPRINGS: 1Y // 1W

SET-UP: 

  • Step toes together behind back carriage strap

  • Place hands shoulder-width on the floor in front of back platform

  • Extend legs into plank and stretch tailbone into slight tabletop spine

  • Eyes at the floor back of neck aligned with spine

MOVEMENT:

  • Lift hips and bend your knees towards the front platform edge for 1, pull your thighs forward for 2, bend your knees forward for 3, pull your thighs forward for 4

  • Squeeze glutes and extend your legs for 1, squeeze and extend your legs for 2, pull the low abdomen in for 3, extend your legs for 4

TIME: At least 1 minute

ACTION: Pulling with the tension

MUSCLE DRIVERS

  • Primary Movers: Rectus Abdominis (spine flexion), Transverse Abdominus, Hip Flexors (illiopsas, rectus femoris: help pull knees in)

  • Assisting Muscles: Obliques (stabilize and control spine/pelvis), adductors

  • Stabilizers: Shoulders, Glutes medius & minimus, Deep Core (multifidus, diaphragm, pelvic floor), Spinal Erectors (keep from rounding)

  • Relaxed Muscles: Erector spinae (opposes trunk flexion), Glute max, hamstrings (oppose hip flexion)

VARIATIONS:

  • Plank Crunch

  • Plank Crunch Hold

  • Corkscrew Motion (Knees side to side in Plank Crunch Hold)

  • Pulse Knees Up & Down (quads)

  • Pulse Knees Out (abductors)

  • Back Floor Dancing Front Floor Plank Crunch

  • Back Floor Starfish Front Floor Plank Crunch

  • Back Floor Twisted Front Floor Plank Crunch

  • Different Hand Grips

MODIFICATIONS

  • Range of Motion

  • Walk feet up towards front carriage strap

  • Hold Plank

  • Hands on Pegs below Front Platform

  • BP Plank Crunch

ADVANCEMENTS

  • Walk toes back on the carriage

  • Walk hands towards back wall

  • Add second white/yellow spring

PREGNANCY MODIFICATIONS

  • Starfish High Bar Plank Crunch or Bird Dog

  • 2W // 2Y