Lagree West Flashcards
All moves (5 cards)
REVERSE PLANK TO PIKE
Reverse Plank to Pike
Adv cue:
-one yellow spring
-face the back
-hands on the 2-4 line
-toes on the front platform
-get into your full plank position
Set Up:
REVERSE PLANK TO PIKE
-one yellow spring
-facing the back
-hands on the 2-4 line
-toes on the front platform
-get into your full plank position and begin to draw your hips up to the ceiling for 4, 3, 2, and 1
-keeping your shoulders over your wrists with a slight bend in your elbows, start to lower your hips back into a plank for 4, 3, 2, and 1, and slowly start to lift your hips back up
-engaging your upper abdominals, drawing them up and in
-try to keep your neck in a neutral position throughout the move, lengthing through the crown of your head, so when you’re in your plank your gaze is slightly forward, and as you pike your hips up, you gaze turns to your toes
-you want to maintain your heels in an elevated position and your shoulders stationary
IF you’d like to advance this move: Feel free to add a pushup when you’re in your extended position and if you’d like to lessen the intesity drop down into your Reverse Wheelbarrow (knees on the front platform, in your modified plank, pushing the carriage away from you from your shoulders for 4, 3, 2, and 1)
If you’re feeling this in your wrists-feel free to come down to your forearms
ACTION WORDS: Pull * Lift * Pike * Raise * Squeeze
MUSCLES WORKED: Abdominals * Triceps, Shoulder, Lats
Draw the abdominals in and up
Engage your ribcage muscles
Lengthen through the crown of your head
Lift your hips only as high as your low back does not round
CONSIDERATIONS: The tension must be felt in the abdominals. The hips must not drop lower than plank position. The neck stays in line with the spine. Keep the shoulders stationary. Hips and shoulders are square to the floor.
BODY ADJUSTMENTS: Hand position on carriage – closer to the front or further to the back.
MODIFICATIONS: 1) Reverse Wheelbarrow 2) Limit range of motion
VARIATIONS: 1) Add Push-Up 2) Isometric Hold
RELATED EXERCISES: Reverse Wheelbarrow * S-Crunch * Spoon * Reverse Bear
BUNGEE KICKS
Adv cue:
-grab your bungee cord and place it on the arch of your left foot
-place your knee around the first white/red line and your forearms on the carriage, coming into a table top position in 5, 4, 3, 2, and 1
Set up cue:
BUNGEE KICK
-grab your bungee cord and place it over the arch of your left foot
-place your knees on the first white/red line and forearms on the carriage, come into your table top position and bend your knee to a 90 degree angle and begin to press your foot to the ceiling.
-in this move you want to maintain time under tension, doing your best to keep the cable stretched for the whole exercise.
- keeping your spine long and supported from your core
-think about keeping your hips level and body still while pressing into the bungee.
-think about where you’re pressing your weight into your forearms, are you leaning to one side more than the other?
-you want the ankle of your lifted leg directly above the knee, creating that 90 degree angle, while you kick your foot towards the roof.
if this is feeling like too much, cuz it’s a heck of a lot. Drop the bungee cord! if you’d like to keep the cable just limit your range of motion. If you’d like to advance this move, MOVE SLOOOOWER or perhaps you’ll want to extend your opposite arm towards the back of the room.
PRIMARY MUSCLES: Hamstrings, Glutes
SECONDARY MUSCLES: Quads, Abdominals
ADDITIONAL CUES:
ACTION WORDS: Lift * Kick * Press * Push
MODIFICATIONS: 1) Drop the Bungee Cord 2) Forearms on Carriage 3) Limit range of motion
VARIATIONS: 1) Extend Opposite Arm 2) Leg Straight 3) Flying Bungee Kicks
GIANT REVERSE TWISTED SAW
Adv cue: Giant Reverse Twisted Saw
-push yourself to the back
-forearms on the back platform
-kees behind the carriage S Strap stacked RIGHT underneath LEFT, (or facing towards the alley)
-get into your modified plank
SET UP
SPRINGS: 1 Yellow
BASIC BODY POSITION: Knees are placed on the carriage facing the back. Forearms on the back platform.
TIME: 60 seconds.
PRIMARY MUSCLES: Transverse Abdominals
SECONDARY MUSCLES: Shoulders & Lats
LEVEL: All
SET-UP CUES:
Place your knees on the carriage and your forearms on the back platform
Using your shoulders and lats begin to push the carriage away for 4..3..2..1
Pull back in for 4..3..2..1
ADDITIONAL CUES:
Press into your forearms
Depress your shoulders into your lats or Roll your shoulders down your back
Draw your abs in and up
Keep your hips in line with your shoulders
Keep your spine neutral
Create a long line from your tailbone to the crown of your head
ACTION WORDS: Squeeze * Press / Pull * Stabilize * Gaze is down and slightly forward
CONSIDERATIONS: Keep the lower back in a neutral position. The Giant Reverse Saw is a lat movement with scapula stabilization. Keep the shoulders and hips aligned and stable through the entire movement. Keep the glutes engaged to support the spine. Neck stays in alignment with the spine.
MODIFICATIONS: 1) Limit range of motion 2) Isometric Hold 3) Hold onto the back platform
CHALLENGES: 1) Can be done on toes in full-plank position 2) Add additional Yellow Spring 3) Increase range of motion
NEWSPAPER
Adv cue:
-3-4 yellow/white springs
-Kneeling on the carriage, facing the back, with the long black cables, crossed in opposite hands in 5,4,3,2, and 1
Set Up:
-3-4 yellow/white springs
-Kneeling on the carriage, facing the back, with the long black cables, crossed in opposite hands, elbows at 90 degrees, begin to pull your hands away from you for 4, 3, 2, and 1
-rotating at your shoulder and keeping your core engage, nice straight back, begin to resist the tension, closing the cables back in for 4,3,2, and 1.
-making sure you always have tension in those cables
-and don’t allow your hands to fully close
-hugging your elbows in towards your body
-chest open
-making sure your shoulders are on top of your hips, you’re not flaring out your ribcage, knuckles in line with your wrists, begin to pull the tension back out for 4, 3, 2, or 1
-if you’d like to advance this move, engage from your core and lift yourself off your heels into a high kneeling position
-or if this is feeling like too much, carefully edge yourself towards the back of the room to lessen the tension on the cables.
CONSIDERATIONS: Open the chest by squeezing the rear deltoids. Keep the lats engaged to support the spine. Keep the spine upright and in a neutral position. Wrists are in a line with the hand and forearm. Keep tension on the cables and the elbows close to the sides. The back is engaged and the shoulder blades must squeeze together in order to open the chest.
MODIFICATIONS: 1) Use the footstraps 2) Limit range of motion
VARIATIONS: 1) Holding the handles closer to the cables for more tension 2) Isometric hold
GIANT REVERSE SNAKE
(on the right)
Adv cue:
-change to one yellow spring
-slide to the back
-hands on the back platform
-toes behind the carriage S strap, Right foot infront of left
-get into your twisted plank in 5, 4, 3, 2, and 1
Set up:
GIANT REVERSE SNAKE
-change to one yellow spring
-slide to the back
-hands on the back platform
-toes behind the carriage S strap, RIGHT foot infront of left
-get into your twisted plank and begin to draw your knees to your elbow for 4, 3, 2, and 1
-slowly straightening your legs back into your twisted plank for 4, 3, 2, and 1
-you want to make sure you shoulders are square to the back of the room
-spine is parallel to the ground
-you’ve got a slight bend in your elbows
-and you’re keeping your hips in line with your shoulders as you draw yourself in
-shoulders depressed into your lats
IF THIS IS FEELING LIKE TOO MUCH: Drop your knees down into a Giant Reverse Twisted Wheelbarrow. Knees stacked right UNDERNEATH left.
-in a twisted modified plank push your shoulders away from the platform, creating space under your armpits, and slowly pulling yourself back in for 4,3,2, and 1
ACTION WORDS: Pull * Draw * Bend * Squeeze * Engage * Stabilize
CONSIDERATIONS: The tension must be felt in the abdominals. Neck stays in line with the spine. Hips do not drop or lift.
MODIFICATIONS: 1) Giant Reverse Wheelbarrow 2) Knees on the carriage 3) Limit range of motion
VARIATIONS: 1) Add push-up 2) Reverse Catfish 3) Giant Reverse Bear with a Twist (Dancing Bear)
RELATED EXERCISES: Reverse Catfish * Giant Reverse Wheelbarrow * Mega Plank to Pike * Giant Spoon
