Center Core Flashcards

Question

Wheelbarrow Modifications

Answer 1

Level down: add springs (front) or take off springs (back)

Answer 2

Level 1: 0 (back) or 2 white (front) Level 2: 1 white Level 3: 0 (front) or 1 white (back)

Answer 3

- Forearms on your front/back platform or carriage - Knees on your front/back platform or carriage - Push your hips into a modified plank position

Answer 4

Shoulders (or elbows if forearms are on the carriage) push your carriage out for 4, shoulders push your carriage out for 3, shoulders push your carriage out for 2, shoulders push your carriage out for 1. Shoulders pull your carriage in/bend your elbows for 4, shoulders pull your carriage for 3, shoulders pull your carriage in for 2, modified plank on 1.

Answer 5

- Press your shins down into your platform/carriage and squeeze your inner thighs to activate your lower core muscles - Keep your forearms parallel to each other (like the number 11) to take tension away from the traps and shoulders. - Pull down through your armpits to activate your lats instead. - Only push the carriage out as far as your shoulders stay down - Keep your hips in line with your shoulders, you should have a flat, neutral spine - Your carriage should never touch the platform - Keep a neutral neck position– ears in line with your shoulders

Answer 6

Level 1: 0 (back) or 2 white (front) Level 2: 1 Level 3: 0 (front) or 1 white (back)

Answer 7

- Forearms on your front/back platform or carriage -Knees on your front/back platform or carriage - Push your hips into a modified plank position

Answer 8

Tuck your chin and round your upper back (push your ribcage in) for 2, round your midback (push your ribs up) for 1. Resist your carriage for 2, neutral spine on 1.

Answer 9

- This activates your crunching abs (rectus abdominis) and is spinal flexion. - Keep your shoulders stacked over your elbows. As you round your spine, push down and away from the machine and pull your armpits down to keep your shoulders stable. - Press down through your shins to activate your lower core muscles - Lead from your upper back, not your hips–your hips should barely move - To initiate the rounding of your spine, tuck your chin to your chest - Knees stay behind your hips–the carriage should not move - This is similar to XFormer crunches, but our body is flipped over. The movement of the spine is the same. - The rounding in your spine should be small. Aim to look more like a rainbow, not to curl up into a tiny ball. Keep your knees behind your hips.

Answer 10

Level 1: 0 (back) or 2 white (front) Level 2: 1 Level 3: 0 (front) or 1 white (back)

Answer 11

-Hands on your high bars - Feet behind your safety strap - Lift your heels over the balls of your feet - Bend your knees underneath your hips - Lift your hips in line with your shoulders & hold - Option to turn your highbars in towards each other for a more narrow grip - Turn your highbars towards the mirror at the back of the machine to make it less intense

Answer 12

Push your knees out for 2, push your knees out for 1. Bend your knees in for 2, bend your knees in for 1.

Answer 13

- Only push the carriage as far back as your hips stay up in line with your shoulders. Do not let your hips fall lower than your shoulders. You should have a flat, neutral spine. - Press down through your palms & pull your armpits down to activate your lats and relax your shoulders - Keep your heels lifted over the balls of your feet - Your carriage should never touch the platform, stop your knees under your hips - Keep a neutral neck position– ears in line with your shoulders

Answer 14

- Sit on your carriage/back platform - Feet underneath your safety strap on your carriage/platform - Lean your torso back to a 45 degree angle (neutral spine), push your legs halfway out and hold - Level 1: hold onto the corners of your highbars or cross your arms over your chest. Level 2: arms straight out. Level 3: hands by your ears and elbows wide

Answer 15

Level 1: 0 (back) Level 2/3: 1 white

Answer 16

Lean your torso back for 4, push your legs out for for 3, lean back for 2, push your legs out for 1. Lift your torso and bend your knees for 4, lift and bend for 3, lift and bend for 2, lift and bend for 1

Answer 17

- Keep your spine neutral the whole time, do not round the spine. Some good cues to help maintain a neutral spine: heart open, long collarbone, shoulders down and away from your ears, proud chest - Pull your shoulders down your back Relax your toes and press down through your heels to activate your lower core muscles - Your carriage should never touch the platform- this takes you out of a neutral spine and requires you to round your spine - Keep a neutral neck position– ears in line with your shoulders Stop with your torso just above the highbars

Answer 18

Level 1 & 2: 3 whites Level 3: 4 whites

Answer 19

- Grab your black hard handles and lay down on your carriage with your head towards the back of the room & hips by bottom carriage strap. - Hold your arms straight up above your shoulders - Hold your legs in a tabletop position, knees over hips & shins parallel to your machine - Push your spine down flat into your carriage and hold

Answer 20

Tuck your chin and round your upper back for 4, push your arms down towards your carriage for 3, round your midback for 2, stop your hands by your hips on 1. Lift your arms up for 4, lengthen your spine out for 3, flatten your spine to your carriage for 2, stop your hands above your shoulders on 1.

Answer 21

This activates your crunching abs (rectus abdominis) and is spinal flexion. ● Keep your low back flat the carriage the whole time. ● Lead from your upper back, not your hips–your lower body is still (unless doing a variation) and your knees should never be over your stomach ● To initiate the rounding of your spine, tuck your chin to your chest ● This is similar to classic crunch ● The rounding in your spine should be small. You should not feel pressure in your lower spine as your round.

Center Core Flashcards

(46 cards)