CENTER CORE
SPRINGS: 1Y // 1W
SET-UP: (extending the spine is key to feeling this in the core)
Hands on your high bars facing the back with arms straight
Tuck toes under front carriage strap with legs straight
Extend your tailbone back towards the mirror while hips align with hands
Eyes straight ahead
MOVEMENT:
Slowly use your abdominals to draw your hips back for 1, push out of your upper body for 2, draw your core back for 3, pull your tailbone back for 4
Resist your hips back to the hands for 1, squeeze your arms in for 2, keep your tailbone stretched for 3, resist your hips back to your hands for 4
TIME: At least 1 minute
ACTION: Pulling with the tension
MUSCLE DRIVERS:
Primary Movers: Rear Delts & Abdominals
Assisting Movers: Hip Flexors, Chest,
Stabilizers: Shoulders, Glutes
Relaxed Muscles: Triceps, Serratus anterior, Lats, Traps
VARIATIONS:
Tricep Dips
Holds
Leg Extensions
Low Bar Scoop
Reverse Plank
Plank to Pike Series
MODIFICATIONS
Holding
Range of Motion
Head to the front
ADVANCEMENTS
Deeper Range of Motion
Walk toes forward on carriage
PREGNANCY MODIFICATIONS
Holds
Bending the knees in and out
2W // 2Y
LOW BAR SCOOP
SPRINGS: 1Y // 1WS
SET-UP: (extending the spine is key to feeling this in the core)
Hands on your low bars facing the back with arms straight
Tuck toes under front carriage strap with legs straight
Extend tailbone back towards the mirror while hips align with hands
Keep eyes straight forward
MOVEMENT:
Slowly use your abdominals to draw your hips back for 1, push out of your upper body for 2, draw your core back for 3, pull your tailbone back for 4
Resist your hips back to the hands for 1, squeeze your arms in for 2, keep your tailbone stretched for 3, resist your hips back to your hands for 4
TIME: At least 1 minute
ACTION: Pulling with the tension
MUSCLE DRIVERS:
Primary Movers: Rear Delts & Abdominals
Assisting Movers: Hip Flexors, Chest,
Stabilizers: Shoulders, Glutes
Relaxed Muscles: Triceps, Serratus anterior, Lats, Traps
VARIATIONS:
Low Bar Tricep Dips
Holds
Leg Extensions
Reverse Plank
Plank to Pike Series
MODIFICATIONS
Holding
Range of Motion
Add second white/yellow spring
ADVANCEMENTS
Deeper Range of Motion
Walk toes forward on carriage
Walk up to high bars
PREGNANCY MODIFICATIONS
Holds
Bending the knees in and out
2W // 2Y
BACK HIGH BAR SCOOP
SPRINGS: 1Y // 1W
SET-UP: (extending the spine is key to feeling this in the core)
Hands on your back high bars facing the front with arms straight
Tuck toes under your front carriage strap with legs straight
Extend tailbone back towards the back wall while hips align with hands
Eyes straight ahead
MOVEMENT:
Slowly exhale to draw your abdominals and hips back for 1, push out of your upper body for 2, draw your core back for 3, pull your tailbone back for 4
Resist your hips back to the hands for 1, squeeze your arms in for 2, keep your tailbone stretched for 3, resist your hips back to your hands for 4
TIME: At least 1 minute
ACTION: Pulling against the tension
MUSCLE DRIVERS:
Primary Movers: Rear Delts, Abdominals,
Assisting Movers: Hip Flexors, Chest, Triceps
Stabilizers: Shoulders, Glutes
Relaxed Muscles: Serratus anterior, Lats, Traps
VARIATIONS:
Tricep Dips
Holds
Leg Extensions
Reverse Plank
Plank to Pike Series
MODIFICATIONS
Holding
Range of Motion
ADVANCEMENTS
Deeper Range of Motion
Walk toes forward on carriage
Add additional white or yellow spring
PREGNANCY MODIFICATIONS
Stay at the front for Scoop
Holds
Bending the knees in and out
2W // 2Y