CENTER CORE Flashcards

Question

MEGA CATFISH

Answer 1

MEGA CATFISH SPRINGS: At least 1 Red BASIC BODY POSITION: Hands are placed on the Front Handlebars-- High Handlebars for less tension, Curved Handlebars for more tension. Feet are placed in the pockets at the back of the carriage. TIME: At least 60 seconds. FOOTBAR POSITION: Parallel * P2 * 3rd (Basic) or 4th Position MUSCLE ACTION: Pushing LEVEL: Intermediate ACTION WORDS: Press * Push * Resist * Stabilize MUSCLES WORKED: Triceps, Shoulder, Lats * Abdominals, Glutes SET-UP CUES: Grip the C curved handle bars at the front Place your kneels in the centre of the carriage and your toes in the eyelet holes at the back of the carriage Press your arms all the way out to straight with a soft bend in the elbows Engage your abdominals to lift your knees off of the carriage, hips to the height of the shoulders Bend your knees without lowering the hips for 4-3-2-1.. Press into your feet to straighten your legs for 4-3-2-1.. ADDITIONAL CUES: Shoulders on top of the wrists Soften the bend in your elbows Lengthen through the crown of the head Draw your abdominals in and up Only straighten your legs so much as your hips do not drop CONSIDERATIONS: Spring load must be heavy as this is a pressing exercise. The tension must be felt in the abdominals. The lower back is in a neutral position. Keep the trunk stable. Keep the upper body stationary. Do not bend from the elbows– The arms stay straight. Neck stays in line with the spine. Shoulders are behind the wrist-line – Do NOT lean over the platform. Keep the wrists open, pointing knuckles to the floor, and the glutes engaged. BODY ADJUSTMENTS: Knees lifted off the carriage or all the way down. MODIFICATIONS: 1) Knees on the carriage – Icebreaker 2) Handlebars in 3rd Position 3) Limit range of motion VARIATIONS: 1) Handlebars in 4th Position RELATED EXERCISES: Ice Breaker * Triceps Press * Chest Press * Runners Lunge

Answer 2

SPOON SPRINGS: At least 1 Yellow BASIC BODY POSITION: Hands are placed on the Front Handlebars in the Parallel Position. Feet are at the front edge of the Carriage. TIME: At least 60 seconds. FOOTBAR POSITION: Parallel * P1 (Basic) or P2 MUSCLE ACTION: Pulling LEVEL: Intermediate ACTION WORDS: Lift * Pull * Raise * Draw * Squeeze MUSCLES WORKED: Triceps, Shoulder, Lats * Abdominals SET-UP CUES: Grip the high black handle bars at the front, facing the back Place your heels on the 2-3-4 red line, straighten the legs & flex the feet Draw the abominals in and up, start to lift your hips up and back for 4,3,2,1... Slowly lower your hips back down beside your hands for 4,3,2,1.. ADDITIONAL CUES: Shoulders start and end on top of the wrists Soften the bend in your elbows Press your palms into the handle bars Broaden your collarbones Engage your ribcage muscles CONSIDERATIONS: Keep the shoulders stationary and lats engaged as you pull the tailbone up and back. Shoulders away from the ears—Do NOT collapse into the neck. Legs stay straight throughout the entire movement. Arms are straight, but elbows stay soft as to not lock the joints. BODY ADJUSTMENTS: Foot position on carriage – along the front edge or further to the back. MODIFICATIONS: 1) Handlebars in P1 2) Limit range of motion VARIATIONS: 1) Add Triceps Dips 2) Heels on Line 1 RELATED EXERCISES: Catfish * Plank to Pike * Cobra * Triceps Dips * Chest Opener

Answer 3

THE SPOON/TRICEPS DIPS COMBINATION BASIC BODY POSITION: Hands are placed on the Front Handlebars in the Parallel Position. Feet are at the front edge of the Carriage. TIME: At least 60 seconds. FOOTBAR POSITION: Parallel * P1 (Basic) or P2 MUSCLE ACTION: Pulling + Pushing LEVEL: Intermediate ACTION WORDS: Lift * Pull * Raise * Draw * Squeeze * Lower * Press MUSCLES WORKED: Triceps, Shoulder, Lats * Abdominals SET-UP CUES: Grip the high black handle bars at the front, facing the back Place your heels on the 2-3-4 red line, straighten the legs & flex the feet Draw the abominals in and up, start to lift your hips up and back for 4,3,2,1... Slowly lower your hips back down beside your hands for 4,3,2,1.. Add a tricep dip & repeat ADDITIONAL CUES: Shoulders start and end on top of the wrists Soften the bend in your elbows Press your palms into the handle bars Broaden your collarbones Engage your ribcage muscles EXHALE: Complete the triceps dips by pressing through the hands using the triceps to come back to starting position with straight arms and soft elbows. CONSIDERATIONS: Keep the shoulders stationary and lats engaged as you pull the tailbone up and back. Shoulders away from the ears—Do NOT collapse into the neck. Legs stay straight throughout the entire movement. Arms are straight, but elbows stay soft as to not lock the joints. BODY ADJUSTMENTS: Foot position on carriage – along the front edge or further to the back. MODIFICATIONS: 1) Handlebars in P1 2) Spoon (No Triceps Dip) 3) Limit range of motion VARIATIONS: 1) Heels on Line 1 2) Isometric Hold

Answer 4

GIANT SPOON SPRINGS: At least 1 Yellow BASIC BODY POSITION: Hands are placed on the Back Handlebars in the Parallel Position. Feet are tucked under the Back Carriage Strap. TIME: At least 60 seconds. FOOTBAR POSITION: Parallel * P1 (Basic) or P2 MUSCLE ACTION: Pulling LEVEL: Advanced ACTION WORDS: Lift * Pull * Raise * Draw * Squeeze MUSCLES WORKED: Triceps, Shoulder, Lats * Abdominals SET-UP CUES: Grip the high black handle bars at the back, facing the front Tuck our feet under the carriage stability strap Draw the abominals in and up, start to lift your hips up and back for 4,3,2,1... Slowly lower your hips back down beside your hands for 4,3,2,1.. ADDITIONAL CUES: Shoulders start and end on top of the wrists Soften the bend in your elbows Press your palms into the handle bars Broaden your collarbones Engage your ribcage muscles CONSIDERATIONS: Keep the shoulders stationary and lats engaged as you pull the tailbone up and back. Shoulders away from the ears—Do NOT collapse into the neck. Legs stay straight throughout the entire movement. Arms are straight, but elbows stay soft as to not lock the joints. BODY ADJUSTMENTS: Hand placement on the handlebars – closer to the front or further to the back. MODIFICATIONS: 1) Handlebars in P1 2) The Spoon 3) Super Crunch 4) Limit range of motion VARIATIONS: 1) Add Triceps Dips 2) One foot under S-Strap RELATED EXERCISES: Reverse Catfish * Giant Reverse Plank to Pike * Super Crunch * Triceps Dips

Answer 5

GIANT SPOON/TRICEPS DIPS COMBO SPRINGS: At least 1 Yellow BASIC BODY POSITION: Hands are placed on the Back Handlebars in the Parallel Position. Feet are tucked under the Back Carriage Strap. TIME: At least 60 seconds. FOOTBAR POSITION: Parallel * P1 (Basic) or P2 MUSCLE ACTION: Pulling + Pushing LEVEL: Advanced ACTION WORDS: Lift * Pull * Raise * Draw * Squeeze * Lower * Press MUSCLES WORKED: Triceps, Shoulder, Lats * Abdominals SET-UP CUES: Grip the high black handle bars at the back, facing the front Tuck our feet under the carriage stability strap Draw the abominals in and up, start to lift your hips up and back for 4,3,2,1... Slowly lower your hips back down beside your hands for 4,3,2,1.. Add a tricep dip & repeat ADDITIONAL CUES: Shoulders start and end on top of the wrists Soften the bend in your elbows Press your palms into the handle bars Broaden your collarbones Engage your ribcage muscles CONSIDERATIONS: Keep the shoulders stationary and lats engaged as you pull the tailbone up and back. Shoulders away from the ears—Do NOT collapse into the neck. Legs stay straight throughout the entire movement. BODY ADJUSTMENTS: Hand placement on the handlebars – closer to the front or further to the back. MODIFICATIONS: 1) Handlebars in P1 2) Omit the Triceps Dip - Giant Spoon 3) Limit range of motion VARIATIONS: 1) One foot under S-Strap RELATED EXERCISES: Reverse Catfish * Giant Reverse Plank to Pike * Super Crunch * Triceps Dips

Answer 6

ICE BREAKER SPRINGS: At least 1 Red BASIC BODY POSITION: Hands are placed on the Front Handlebars-- High Handlebars for less tension, Curverd Handlebars for more tension. Feet are placed in the pockets at the back of the carriage. TIME: At least 60 seconds. FOOTBAR POSITION: Parallel * P2 * 3rd (Basic) or 4th Position MUSCLE ACTION: Pushing LEVEL: Intermediate ACTION WORDS: Press * Push * Resist * Stabilize MUSCLES WORKED: Quads, Glutes, Abdominals * Chest, Triceps, Shoulder, Lats SET-UP CUES: Go to the front of the machine and face the front Place your hands on the C curved handlebars, your knees on the 5-6-7 red line and your feet in the eyelet holes Press into the handlebars to straighten your harms, maintain a neutral spine and hold that position with the torso Press through your feet and extend your knees/legs back into a plank position Without moving your trunk, hinge at your hips to draw the knees towards the chest until they land under your hip creases Press through your feet to extend your knees/legs back into your starting position ADDITIONAL CUES: Draw the abdominals in and up Soften the bend in your elbows Press your palms into the handle bars, feel engagement in your ribcage muscles and back Broaden your collarbones Press into the feet, feel your glutes CONSIDERATIONS: Keep the upper body stationary. Do not push from the arms– The arms stay straight. Keep the trunk stable. Neck stays in line with the spine. Shoulders are behind the wrist-line – Do NOT lean over the platform. Keep the wrists open, pointing knuckles to the floor, and the glutes engaged. BODY ADJUSTMENTS: Knee position on/off the carriage. MODIFICATIONS: 1) Handlebars in 3rd Position 2) Limit range of motion VARIATIONS: 1) Handlebars in 4th Position 2) Knees off carriage – Mega Catfish RELATED EXERCISES: Mega Catfish * Triceps Press * Chest Press * Runners Lunge

Answer 7

COBRA SPRINGS: At least 1 Yellow BASIC BODY POSITION: Hands are placed on the front edge of the Front Platform, behind the Front Platform Handles. Knees are on the first Red Line on #3. TIME: At least 60 seconds. MUSCLE ACTION: Pulling + Pushing LEVEL: All MUSCLES WORKED: Triceps, Shoulder, Lats * Abdominals SET-UP CUES: Place your palms flat on the front platform (option to wrap finger tips around edge of front platform) with your shoulders on top of your wrists Place your knees on the 2-3-4 red line Maintain neutral spine, start to bend your elbow elbows to draw your forearms down towards the front platform for 4,3,2,1.. Press into your palms and start to straighten the arms to return to your kneeling plank for 4,3,2,1... ADDITIONAL CUES: Maintain elbows stacked under the shoulders at all times Maintain neutral spine Draw the abdominals in and up Engage your triceps Lengthen through the crown of your head Keep your elbows level ACTION WORDS: Pulling * Pressing * Drawing * Bending * Stabilize CONSIDERATIONS: Press up using both arms equally and at the same time. Keep the shoulders, knees, and hips aligned and stable through the entire movement. Keep the glutes engaged to support the spine. Keep the lower back in a neutral position. Neck stays in line with the spine. The shoulders stay directly above the elbows throughout the entire movement. BODY ADJUSTMENTS: Foot position on carriage – closer to the front or further to the back. MODIFICATIONS: 1) Wheelbarrow 2) Push-Ups 3) Limit range of motion VARIATIONS: 1) Full-Plank position 2) Reverse Cobra, Giant Cobra, Giant Reverse Cobra 3) Cobra and Bear Combo RELATED EXERCISES: Wheelbarrow * Catfish * Bear * Spoon * Triceps Dips * Sexy Back

Answer 8

GIANT COBRA SPRINGS: At least 1 Yellow BASIC BODY POSITION: Hands are placed on the front edge of the Front Platform, behind the Front Platform Handles. Knees are on the first Red Line on #3. TIME: At least 60 seconds. MUSCLE ACTION: Pulling + Pushing LEVEL: All MUSCLES WORKED: Triceps, Shoulder, Lats * Abdominals SET-UP CUES: Place your palms flat on 8-9-10 red line with your shoulders on top of your wrists Place your knees on the back platform Maintain neutral spine, start to bend your elbow elbows to draw your forearms down towards the carriage for 4,3,2,1.. Press into your palms and start to straighten the arms to return to your kneeling plank for 4,3,2,1... ADDITIONAL CUES: Maintain elbows stacked under the shoulders at all times Maintain neutral spine Draw the abdominals in and up Engage your triceps Lengthen through the crown of your head Keep your elbows level ACTION WORDS: Pulling * Pressing * Drawing * Bending * Stabilize CONSIDERATIONS: Press up using both arms equally and at the same time. Keep the shoulders, knees, and hips aligned and stable through the entire movement. Keep the glutes engaged to support the spine. Keep the lower back in a neutral position. Neck stays in line with the spine. The shoulders stay directly above the elbows throughout the entire movement. BODY ADJUSTMENTS: Foot position on carriage – closer to the front or further to the back. MODIFICATIONS: 1) Wheelbarrow 2) Push-Ups 3) Limit range of motion VARIATIONS: 1) Full-Plank position 2) Reverse Cobra, Giant Cobra, Giant Reverse Cobra 3) Cobra and Bear Combo RELATED EXERCISES: Wheelbarrow * Catfish * Bear * Spoon * Triceps Dips * Sexy Back

Answer 9

LW BUNGEE ROLL-DOWN SPRINGS: At least 1 Yellow to prevent the carriage from moving. Spring is not used for resistance in this exercise. BASIC BODY POSITION: Sitting on the number 3 on the carriage with the feet on the front platform. TIME: At least 60 seconds. FOOTBAR POSITION: N/A MUSCLE ACTION: Pulling LEVEL: Basic ACTION WORDS: Pull * Crunch * Flex * Tilt MUSCLES WORKED: Abdominals (Rectus Abdominus) SET-UP CUES: Sit on the 3 on the carriage facing the front, both hands looped through the bungee cord. Feet on the front platform, with legs hip bone distance apart. In a rounded spine, roll down to the carriage for 4,3,2,1... Crunch up pausing with the shoulders behind the hips for 4,3,2,1.. ADDITIONAL CUES: Knit the ribs in Draw the abdominals in and up Round your spine Engage your shoulders & ribcage muscles Lengthen through the crown of your head Keep your hips stable anchored onto the carriage Let your head rest momentarily and roll up immediately. BODY ADJUSTMENTS: How much tension is on the cable. How close you are to the front platform. MODIFICATIONS: 1) Limit range of motion VARIATIONS: 1) Legs lifted 2) No bungee 3) Twists RELATED EXERCISES: Super Crunch * Mega Crunch * Giant Crunch * Tailbone Angel

Answer 10

SUPER CRUNCH SPRINGS: At least 1 Yellow BASIC BODY POSITION: Sitting on the back platfrom facing the front. Feet hooked under the Carriage Strap at the back of the carriage. TIME: At least 60 seconds. FOOTBAR POSITION: N/A (Parallel or T-Bar) MUSCLE ACTION: Pulling LEVEL: Intermediate ACTION WORDS: Draw * Flex * Bend * Squeeze * Lift MUSCLES WORKED: Abdominals (Rectus Abdominus) SET-UP CUES: Sit on the back platform, face the front Tuck your toes under the stability strap on the carriage, with legs hip bone distance apart, flex your feet Reach your arms forward In neutral spine, hinge back from the hips and straighten the legs for 4,3,2,1... Hinge from the hips to come back up and draw the knees in for 4,3,2,1.. ADDITIONAL CUES: Broaden your collar bones Knit the ribs in Draw the abdominals in and up Engage your shoulders & ribcage muscles Lengthen through the crown of your head Keep your hips stable anchored onto the platform CONSIDERATIONS: The spine must stay stable with the lower back in a neutral position. Neck stays in line with the spine. Keep the tailbone tucked under. Maintain tension on the abdominals – Do not come all the way to sitting. Keep the torso leaning back at a slight angle at the start of the movement. BODY ADJUSTMENTS: This exercise can also be performed sitting on the back of the carriage, facing the back (Reverse Super Crunch). The hands may also go across the chest, on the hips, or assisting the movement with the handlebars. MODIFICATIONS: 1) The Giant Crunch 2) Hands across the chest, on the hips, or using the handlebars 3) Limit range of motion VARIATIONS: 1) The Super Crunch with Twist 2) Soul Train 3) Add the Red Pole RELATED EXERCISES: Giant Crunch * Catfish * Mega Crunch * Giant Wheelbarrow

Answer 11

REVERSE SUPER CRUNCH (N/A AT KITS) SPRINGS: At least 1 Yellow BASIC BODY POSITION: Sitting on the back of the carriage facing the back. Feet hooked under the Back Platform Strap. TIME: At least 60 seconds. FOOTBAR POSITION: N/A (Parallel or T-Bar) MUSCLE ACTION: Pulling LEVEL: Intermediate ACTION WORDS: Pull * Crunch * Flex MUSCLES WORKED: Abdominals (Rectus Abdominus) SET-UP CUES: Sit on the carriage platform, face the back Tuck your toes under the stability strap on the back platform, with legs hip bone distance apart, flex your feet Reach your arms forward In neutral spine, hinge back from the hips and straighten the legs for 4,3,2,1... Hinge from the hips to come back up and draw the knees in for 4,3,2,1.. ADDITIONAL CUES: Broaden your collar bones Knit the ribs in Draw the abdominals in and up Engage your shoulders & ribcage muscles Lengthen through the crown of your head Keep your hips stable anchored onto the platform CONSIDERATIONS: This exercise can only be performed on the Megaformer with the Back Platform S-Strap. The spine must stay stable with the lower back in a neutral position. Neck stays in line with the spine. Keep the tailbone tucked under. Maintain tension on the abdominals – Do not come all the way to sitting. Keep the torso leaning back at a slight angle at the start of the movement. BODY ADJUSTMENTS: Sitting closer to the back of the carriage will decrease the perceived tension on the springs. The hands may also go across the chest or on the hips. MODIFICATIONS: 1) The Giant Crunch facing the back 2) S-Strap Crunch 3) Limit range of motion VARIATIONS: 1) The Reverse Super Crunch with Twist 2) Reverse Soul Train 3) Add the Red Pole RELATED EXERCISES: Super Crunch * Reverse Giant Wheelbarrow * Reverse Plank to Pike

Answer 12

S-CRUNCH SPRINGS: At least 1 Yellow to prevent the carriage from moving. Spring is not used for resistance in this exercise. BASIC BODY POSITION: Sitting on the carriage with the feet tucked under the Carriage Strap. TIME: At least 60 seconds. FOOTBAR POSITION: N/A MUSCLE ACTION: Pulling LEVEL: Basic ACTION WORDS: Pull * Crunch * Flex * Tilt MUSCLES WORKED: Abdominals (Rectus Abdominus) SET-UP CUES: Sit on the carriage facing either the back or the front Tuck your toes under a stability strap that is on the carriage, with legs hip bone distance apart, flex your feet Bring your hands behind your head In a flexed spine, roll back 3/4 of the way for 4,3,2,1... Crunch up and round forward over your knees for 4,3,2,1.. ADDITIONAL CUES: Knit the ribs in Draw the abdominals in and up Round your spine Engage your shoulders & ribcage muscles Lengthen through the crown of your head Keep your hips stable anchored onto the platform Support your head with your hands, do not pull CONSIDERATIONS: This exercise can be performed facing the front or the back using the Megaformer with the Carriage S-Straps. BODY ADJUSTMENTS: Range of Motion of the torso. Lying all the way down on the back (Basic). MODIFICATIONS: 1) Hands across the chest or on the hips 2) Limit range of motion VARIATIONS: 1) Add a twist 2) Mega Crunch RELATED EXERCISES: Super Crunch * Mega Crunch * Giant Crunch * Tailbone Angel

Answer 13

GIANT CRUNCH SPRINGS: N/A. Springs are not used for resistance in this exercise. BASIC BODY POSITION: Sitting on the back platform facing the front. Feet hooked under the X-Strap. T IME: At least 60 seconds. FOOTBAR POSITION: N/A (Parallel or T-Bar) MUSCLE ACTION: Pulling LEVEL: Basic ACTION WORDS: Flex * Bend * Extend * Squeeze * Lift MUSCLES WORKED: Abdominals (Rectus Abdominus) SET-UP CUES: Sit on the back platform, face the front Hook your feet under the X-Strap inside the pit, with legs hip bone distance apart, flex your feet Reach your arms forward In neutral spine, hinge back from the hips for 4,3,2,1... Hinge from the hips and engage your abdominals to come back up for 4,3,2,1.. ADDITIONAL CUES: Broaden your collar bones Knit the ribs in Draw the abdominals in and up Engage your shoulders & ribcage muscles Lengthen through the crown of your head Keep your hips stable anchored onto the platform CONSIDERATIONS: The spine must stay stable with the lower back in a neutral position. The neck stays in line with the spine. BODY ADJUSTMENTS: Best performed on the Megaformer with the adjustable X-Strap. This exercise can also be performed sitting on the back of the carriage, facing the back. MODIFICATIONS: 1) S-Crunch 2) Hands across the chest, on the hips, or using the handlebars 3) Limit range of motion VARIATIONS: 1) The Super Crunch 2) Giant Crunch with Twist 3) Giant Bicycle Crunch RELATED EXERCISES: Super Crunch * Catfish * Mega Crunch * Giant Wheelbarrow

Answer 14

MEGA CRUNCH (N/A AT KITS) SPRINGS: At least 2 Yellow BASIC BODY POSITION: Sit on the carriage facing the front with long black cables and feet tucked under the Front Carriage Strap. TIME: At least 60 seconds. FOOTBAR POSITION: N/A MUSCLE ACTION: Pulling LEVEL: Intermediate ACTION WORDS: Pull * Crunch * Flex * Tilt MUSCLES WORKED: Abdominals (Rectus Abdominus) * Shoulders SET-UP CUES: Sit on the carriage, face the front, with long black cables in hand (hold on to long back loops) Tuck your toes under the stability strap on the front edge of the carriage, with legs hip bone distance apart, flex your feet Reach your arms over head so that the elbows border the head, maintain soft bend in the elbows Start to roll back 75% of the way day for 4,3,2,1... Round the spine, engage your shoulders and triceps, pull on the cables as you round up and forward over the knees for 4,3,2,1.. ADDITIONAL CUES: Broaden your collar bones Knit the ribs in Draw the abdominals in and up Engage your shoulders & ribcage muscles Lengthen through the crown of your head Keep your hips stable anchored onto the carriage Maintain shoulders depressed away from the ears CONSIDERATIONS: This exercise can only be performed on the Megaformer with the Front Carriage S-Strap. BODY ADJUSTMENTS: Sitting position on the carriage – closer to the front to increase tension or further to the back to decrease tension. MODIFICATIONS: 1) Use the foot straps / Drop cables (S-Crunch) 2) Limit range of motion VARIATIONS: 1) Vary arm / cable movement & tension RELATED EXERCISES: Super Crunch * S-Crunch * Giant Crunch

Answer 15

MEGA LEG LIFT SPRINGS: At least 3 Yellow BASIC BODY POSITION: Laying on the carriage with the long black cables in hands. Starting with the arms-straight extended up towards the ceiling, and the legs-straight, extended towards the front. TIME: At least 60 seconds. FOOTBAR POSITION: N/A MUSCLE ACTION: Pulling LEVEL: Basic ACTION WORDS: Pull * Squeeze * Draw * Lift * Lower * Reach * Extend MUSCLES WORKED: Abdominals (Rectus Abdominus) * Triceps, Shoulders, Lats SET-UP CUES: Lay on your back with the black cables in your hands, legs towards the front of the room and head towards the back bring legs to table top position and reach your arms towards the ceiling with wrist and shoulder alignment straighten both legs towards the ceiling (45 degree angle if 90 degree angle is inaccessible) In neutral spine, lower both legs down towards the front platform for 4,3,2,1... Maintain neutral spine, lift both legs back to starting position for 4,3,2,1.. ADDITIONAL CUES: Broaden your collar bones Knit the ribs in Draw the abdominals in and up Engage your triceps & ribcage muscles Lengthen through the crown of your head Keep your hips stable anchored onto the carriage Maintain neutral spine Allow your upper back to melt into the carriage CONSIDERATIONS: Leg movement is controlled the abdominals, hinging at the hips. Do not pull with the lower back or hip flexors. Keep the navel squeezing down towards the spine pulling the abdominals tight to the body. Keep the lower back in a neutral position. Neck stays in alignment with the spine. Tension is constant on the triceps to hold the arms stable. BODY ADJUSTMENTS: Body position on carriage – closer to the front for more tension or further to the back for less tension. Control the range of motion that the legs are lifting and lowering. MODIFICATIONS: 1) Bend your knees to tabletop 2) Limit range of motion VARIATIONS: 1) Adding a crunch 2) Arm Variations RELATED EXERCISES: Straight-Arm Crunches * Tailbone Angel * Giant Crunch * Mega Crunch * Wheelbarrow

Answer 16

STRAIGHT-ARM CRUNCH SPRINGS: At least 3 Yellow BASIC BODY POSITION: Laying on the carriage with the long black cables in hands. With straight-arms, hands start pointing up towards the ceiling, and the legs-straight at an angle, pointing towards the front. TIME: At least 60 seconds. FOOTBAR POSITION: N/A MUSCLE ACTION: Pulling LEVEL: Basic ACTION WORDS: Pull * Crunch * Squeeze * Draw * Lift * Reach * Extend MUSCLES WORKED: Abdominals (Rectus Abdominus) * Shoulders SET-UP CUES: Lay on your back with the black cables in your hands, legs towards the front of the room and head towards the back bring legs to table top position and reach your arms towards the ceiling with wrist and shoulder alignment Press into your palms and start to sweep your arms down beside your hips As the arms press down, nod your chin and float your head for an abdominal curl for 4,3,2,1... Start to draw the ribs away from the hips, allow the arms to go back up towards the ceiling, the chin to untuck and the head to come back down for 4,3,2,1.. ADDITIONAL CUES: Broaden your collar bones Knit the ribs in Draw the abdominals in and up Engage your triceps & ribcage muscles Lengthen through the crown of your head Keep your hips stable anchored onto the carriage Maintain neutral pelvis (or imprinted spine is that's how you're teaching it) Draw your ribs towards your hips Nod your chin, elongate through the back of your neck (not chin to chest, but lengthening and nodding) CONSIDERATIONS: Crunch from the abdominals– Not from the arms. Keep the navel squeezing down towards the spine pulling the abdominals tight to the body. Neck stays in alignment with the spine – Chin does not drop to the chest. BODY ADJUSTMENTS: Body position on carriage – closer to the front for more tension or further to the back for less tension. MODIFICATIONS: 1) Drop the cables 2) Keep legs in tabletop position 2) Limit range of motion VARIATIONS: 1) Arm Variations 2) Leg Variations RELATED EXERCISES: Tailbone Angel * Giant Crunch * Mega Crunch * Wheelbarrow

Answer 17

LEG EXTENSIONS SPRINGS: At least 2 Yellow BASIC BODY POSITION: Laying on the carriage with the long black cables. Black HANDLES are looped over the feet. TIME: At least 60 seconds. FOOTBAR POSITION: N/A MUSCLE ACTION: Pulling LEVEL: Intermediate ACTION WORDS: Extend * Pull * Straighten * Squeeze * Lift * Crunch MUSCLES WORKED: Abdominals * Quadriceps SET-UP CUES: Lay on your back with the black handles on your feet, legs towards the back of the room and head towards the front bring legs to table top position, support your head with your hands straighten both legs towards the ceiling, maintain knee over hip alignment As you straighten your legs, abdominal curl for 4,3,2,1... Slowly allow the head to rest as you bend knees back to tabletop for 4,3,2,1.. ADDITIONAL CUES: Broaden your collar bones Knit the ribs in Draw the abdominals in and up Allow your head to be heavy in your hands Nod your chin, lengthen through the back of your neck Lengthen through the crown of your head Keep your hips stable anchored onto the carriage Maintain neutral pelvis (flexion comes from the thoracic spine) Keep elbows slightly forward of the shoulders to keep the back broad CONSIDERATIONS: Knees stay directly above the hips throughout the movement Keep the knees stationary. Keep the navel squeezing down towards the floor pulling the abdominals tight to the body. Neck stays in alignment with the spine. BODY ADJUSTMENTS: Body position on carriage – closer to the front for more tension or further to the back for less tension. MODIFICATIONS: 1) Drop the cables 2) Limit range of motion VARIATIONS: 1) Add the bungee to the upper body movement RELATED EXERCISES: Knee Strap Crunch * Straight Arm Crunches * S-Crunch * Reverse Tailbone Angel

Answer 18

KNEE STRAP CRUNCH SPRINGS: At least 1 Red BASIC BODY POSITION: Lying on the carriage with the legs through the footstraps until they are just above the knees. TIME: At least 60 seconds. FOOTBAR POSITION: N/A MUSCLE ACTION: Pulling LEVEL: Basic ACTION WORDS: Pull * Crunch * Squeeze * Draw * Lift MUSCLES WORKED: Abdominals (Rectus Abdominus) SET-UP CUES: Lay on your back with the long back loops around your thighs, legs towards the back of the room and head towards the front bring legs to table top position and bring your hands behind your head Maintain knee over hip alignment Nod your chin, float your head for an abdominal curl for 4,3,2,1... Maintain neutral pelvis (not relevant if you're teaching imprinted), allow the head to rest for 4,3,2,1.. ADDITIONAL CUES: Broaden your collar bones Knit the ribs in Draw the abdominals in and up Allow your head to be heavy in your hands Lengthen through the crown of your head Keep your hips stable anchored onto the carriage Maintain neutral pelvis (if relevant) Allow your elbows to come slightly forward of your shoulders so back can remain broad Support your head, do not pull with your arms CONSIDERATIONS: Keep the navel pulling down towards the spine keeping the abdominals tight to the body. Neck stays in alignment with the spine – Chin does not drop to the chest. BODY ADJUSTMENTS: Body position on carriage – closer to the front for more tension or further to the back for less tension. MODIFICATIONS: 1) Drop the cables 2) Lifting just the upper or lower body 3) Limit range of motion VARIATIONS: 1) Add the bungee cord to the upper body movement RELATED EXERCISES: Tailbone Angel * Giant Crunch * Mega Crunch * Straight Arm Crunches

CENTER CORE Flashcards

(43 cards)