CENTER CORE
SPRINGS: 1Y // 1W
SET-UP
grab hands on the front high bars with shoulders behind and diagonal to wrists.
step your toes to 3 with your heels high, slight bend in knees, and thighs stacked under your hips
stretch your spine into table top position with a slight flick back of tailbone (about a foot of space between carriage & platform)
gaze straight down at floor between your platform and carriage
MOVEMENT:
Push your thighs back for 1, keep your spine level for 2, push your thighs back for 3, keep your hips level on 4
Pull your thighs in for 1, keep your heels high for 2, pull the thighs forward for 3, stop your thighs under the hips on 4
TIME: At least one minute
ACTION: Pulling with the tension
MUSCLE DRIVERS:
Primary Movers: core (used to pull the carriage), hip flexors
Assisting Movers: hip and knee extensors, quads, calf
Stabilizer: shoulders, glutes, lats, teres major, lower traps, chest
Relaxed Muscles: riceps, serratus anterior,
VARIATIONS:
High Bar Plank
Push-Ups
Low Bar Plank Crunch
Hand placement on bars
High Bar Stingray
MODIFICATIONS:
Limit Range of Motion
Holds with Proper Form (shoulders behind wrists // hips level with shoulders)
Walk feet up towards front carriage strap
Add additional white or yellow spring
ADVANCMENTS:
Walk feet back on carriage
Send shoulders further back behind wrists
Extend legs further while maintaining proper spine (deeper range of motion)
PREGNANCY VARIATIONS:
Starfish legs to support growing baby
2W // 2Y
LOW BAR PLANK CRUNCH
SPRINGS: 1Y // 1W
SET-UP
grab hands on your low bars with shoulders behind and diagonal to wrists.
step your toes to 6 with your heels high, slight bend in knees, and thighs stacked under your hips
stretch your spine into table top position with a slight flick back of tailbone (about a foot of space between carriage & platform)
gaze straight down at floor between your platform and carriage
MOVEMENT:
Push your thighs back for 1, keep your spine level for 2, push your thighs back for 3, keep your hips level on 4
Pull your thighs in for 1, keep your heels high for 2, pull the thighs forward for 3, stop your thighs under the hips on 4
TIME: At least one minute
ACTION: Pulling with the tension
MUSCLE DRIVERS:
Primary Movers: core (used to pull the carriage), hip flexors
Assisting Movers: hip and knee extensors, quads, calf
Stabilizer: shoulders, glutes, lats, teres major, lower traps, chest
Relaxed Muscles: riceps, serratus anterior,
VARIATIONS:
High Bar Plank
Push-Ups
Hand placement on low bars
Low Bar Stingray
MODIFICATIONS:
Limit Range of Motion
Holds with Proper Form (shoulders behind wrists // hips level with shoulders)
Walk feet up towards front carriage strap
Add additional white or yellow spring
ADVANCMENTS:
Walk feet back on carriage
Send shoulders further back behind wrists
Extend legs further while maintaining proper spine (deeper range of motion)
PREGNANCY VARIATIONS:
Starfish legs to support growing baby
2W // 2Y
BACK HIGH BAR PLANK CRUNCH
SPRINGS: 1Y // 1W
SET-UP
grab hands on your back high bars with shoulders behind and diagonal to wrists.
step your toes behind back carriage strap with your heels high, slight bend in knees, and thighs stacked under your hips
stretch your spine into table top position with a slight flick back of tailbone (about a foot of space between carriage & platform)
gaze straight down at floor between your back platform and carriage
MOVEMENT:
Push your thighs back for 1, keep your spine level for 2, push your thighs back for 3, keep your hips level on 4
Pull your thighs in for 1, keep your heels high for 2, pull the thighs forward for 3, stop your thighs under the hips on 4
TIME: At least one minute
ACTION: Pulling against the tension
MUSCLE DRIVERS:
Primary Movers: core (used to pull the carriage), hip flexors
Assisting Movers: hip and knee extensors, quads, calf
Stabilizer: shoulders, glutes, lats, teres major, lower traps, chest
Relaxed Muscles: riceps, serratus anterior,
VARIATIONS:
High Bar Plank
Push-Ups
Back High Bar Stingray
MODIFICATIONS:
Limit Range of Motion
Holds with Proper Form (shoulders behind wrists // hips level with shoulders)
Head to the front for High Bar Plank Crunch
Walk hands down to platform for BP Plank Crunch
ADVANCMENTS:
Walk feet back on carriage
Send shoulders further back behind wrists
Extend legs further while maintaining proper spine (deeper range of motion)
Add additional yellow or white spring
PREGNANCY VARIATIONS:
Starfish legs to support growing baby at the front in High Bar Plank Crunch
2W // 2Y at the front