Obliques

Question 1

Oblique Spring Loads (Black Side)

Answer 1

<25: 1 gray
25-50: 1 white
50+: 0 springs

Question 2

Oblique Spring Loads (Gray Side)

Answer 2

<25: 1 white
25-50: 1 gray
50+: 1 gray + 1 white

Question 3

Twisted Plank (transition formula)

Answer 3

In 15 seconds, twisted plank on the [right]
In 12 seconds, forearms ____, [right] foot in front of [left foot] on ____
In 8 seconds, hips open towards the [left]
In 5 seconds, Twisted Plank on the [right]
3, 2, 1 Twisted Plank on the [right]

Question 4

Twisted Plank (action/form cues)

Answer 4

• Engage your abs, keep your core pulled in
• Squeeze your glues - protect your lower back
• Straight line from head to tailbone - maintain neutral spine
• Eye gaze is straight down - decrease strain on neck
• Feet twisted

Question 5

Twisted plank (modifications/amplifications/variations)

Answer 5

Modify: hands and toes, drop your knees
Amplify: Off black side - elbows line 2
Off gray side - feet or elbows line 4
Variations: hip/shoulder pulse, twisted plank up downs (arm opposite to active oblique initiates), twisted army crawl

Question 6

Oblique Crunch spring loads (black side)

Answer 6

<25: 1 gray
25-50: 1 white
50+: 0 springs

Question 7

Oblique Crunch spring loads (gray side)

Answer 7

<25: 1 white
25-50: 1 gray
50+: 1 gray + 1 white

Question 8

Oblique Crunch - Transition Formula

Answer 8

In 15 seconds, oblique crunch on the [right]
In 12 seconds, forearms ____, right foot in front of left foot on ____
In 8 seconds, knees bend
In 5 seconds, Oblique Crunch on the [right]
3, 2, 1 Oblique Crunch on the [right]

Question 9

Oblique Crunch (action/form cues)

Answer 9

• Squeeze your abs, increasing the contraction to crunch and bend knees into opposite elbow of active oblique. Straighten body to return to a twisted plank position.
• Shoulder stationary, stacked over elbows to protect spine and engage upper back
• Knees together during crunch to activate your inner thighs
• Eye gaze at belly button during crunch to maintain neutral spine and decrease strain on neck

Question 10

Oblique Crunch (modifications/amplifications/variations)

Answer 10

Modify: hands + toes, drop knees
Amplify: Off black side - elbows to line 2, Off gray side - hands black platform bar or ground or feet or elbows back to line 4
Variations: hold at max tension, pulse elbows/shoulders out/in at max tension, pulse hips up/down at max tension

Question 11

Elevated Oblique V-Up Spring Loads (gray side)

Answer 11

<25 classes: 1 white
25-50: 1 gray
50+: 1 gray + 1 white

Question 12

Elevated Oblique V-Up - Transition Formula

Answer 12

In 15 seconds, elevated oblique v-up on the [right]
In 12 seconds, hands on handlebars, feet heel to toe behind strap [right on top of left]
In 8 seconds, hips lift
In 5 seconds hands on handlebars, feet heel to toe behind strap
3, 2, 1 elevated oblique v-up on the [right]

Question 13

Elevated Oblique V-Up (action/form cues)

Answer 13

• Squeeze your active oblique, increase contraction to pike hips up to ceiling, drawing carriage in 80% of the way
• Shoulders are square t the back of the room
• Feet heel to toe to support balance and keep obliques active
• Legs straight

Question 14

Elevated Oblique V-Up (modifications/amplifications/variations)

Answer 14

Modify: adjust spring load, flip handlebars, reverse crunch
Amplify: feet in front of strap, feet to line 4
Variations: hold at max tension (feet an inch behind hips) or elevated plank, pulse hips up/down at max tension or elevated plank, add plank extension, add push up, single arm

Question 15

Twisted plank extension - spring loads (black side)

Answer 15

<25: 1 gray
25-50: 1 white
50+: 0 springs

Question 16

Twisted plank extension - spring loads (gray side)

Answer 16

<25: 1 white
25-50: 1 gray
50+: 1 gray + 1 white

Question 17

Twisted Plank Extension - transition formula

Answer 17

In 15 seconds, twisted plank extension on [right]
In 12 seconds, forearms ____, [right] knee under [left] knee
In 8 seconds, shoulders rock back (or elbows push forward)
In 5 seconds, hips open to the [left]
3, 2, 1 twisted plank extension on the [right]

Question 18

Twisted Plank Extension (action/form cues)

Answer 18

• Engage obliques, increasing the contraction to rock shoulders back behind elbows or shift shoulders out
• shoulders/elbows go out 90% of the way
• hips stay lifted - keep lower obliques engaged and protect spine
• Tailbone tucked, lower back rounded to protect spine
• Eye gaze to carriage/platform

Question 19

Twisted Plank Extension (modifications/amplifications/variations)

Answer 19

Modify: adjust spring load
Amplify: Shoulder never fully restack, off black side: elbows line 2, hop up to toes
Variations: hold at max tension, pulse shoulders or elbows out, add mini crunch (lift hips up 1-3 in with shoulders at max tension)

Question 20

TPE w/ Crunch Combo - spring loads (black)

Answer 20

<25: 1 gray
25-50: 1 white
50+: 0 springs

Question 21

TPE w/ Crunch Combo - spring loads (gray)

Answer 21

<25: 1 white
25-50: 1 gray
50+: 1 gray + 1 white

Question 22

TPE W/ CRUNCH (action/form)

Answer 22

Combination and modified plank crunch and plank extension

Question 23

TPE w/ crunch (modify/amplify)

Answer 23

Modify: adjust spring load
Amplify: Shoulders never fully restack before crunch

Question 24

High Twisted Plank Extension - spring load (black side)

Answer 24

<25: 1 gray
25-50: 1 white
50+: no springs

Question 25

High twisted plank extension - spring load (gray side)

Answer 25

<25: 1 white 25-50: 1 gray 50+: 1 gray + 1 white

Question 26

High TPE (Transition Formula)

Answer 26

In 15 secs, High twisted plank extension on ___ In 12 seconds, hands on ___, ___ knee under ___ In 8 seconds, shoulders rock back (or push carriage) In 5 seconds, hips open to ___ 3, 2, 1 High TPE on ___

Question 27

High TPE (Form/Action)

Answer 27

- engage obliques, increasing the contraction to rock shoulders back behind hands. Engage lats, active oblique to restack shoulders on top of hands. - twisted modified plank, rocking shoulders back - hips stay lifted to keep obliques engaged and protect spine - shoulders/elbows only go out about 90% of the way - tailbone tucked, lower back rounded to keep lower abs engaged and protect spine - eye gaze to carriage/platform

Question 28

High TPE (modifications/amplifications/variations)

Answer 28

Modify: smaller range of motion, adjust springs Amplify: shoulders never fully restack. off black side - hands narrow, line 2, line 2+ narrow, or toes. Off gray side: hands narrow, line 3, line 3+ narrow, or toes Variations: hold back as far as you can while keeping back neutral (max tension) or hands shifted out, pulse shoulders/hands out/in at max tension, add mini crunch lifting hips 1-3 in with shoulders holding at max tension

Question 29

Side Plank spring load - black side

Answer 29

<25: 1 gray 25-50: 1 white 50+ 0 springs

Question 30

Side plank spring load - gray side

Answer 30

<25: 1 white 25-50: 1 gray 50+: 1 gray+1white

Question 31

Side plank transition formula

Answer 31

``` In 15 secs, side plank on ____ In 12 secs, forearm on ____, feet stacked on ____ In 8 secs, hips open towards ____ In 5 secs, side plank on ____ 3, 2, 1 side plank! ```

Question 32

Side plank form/action cues

Answer 32

- engage your abs, keep your core pulled in - squeeze your glutes to protect your lumbar spine - hips and shoulders square to whichever way you're facing - straight line from head to tailbone to toes - maintain neutral spine - feet stacked, toes flexed to engage legs and support spine - drive forearm into platform or carriage creating a stable shoulder - opposite arm extended to air

Question 33

Side plank (modify/amplify/variations)

Answer 33

- modify: use 2nd arm to support, drop to knees - amplify: add weight to top arm, off black side: elbow line 2, off gray side: elbow line 4 - variations: hip pulses, side plank w/rotation, side plank crunches, side plank to pike