OBLIQUES Flashcards

Question

REVERSE TWISTED COBRA

Answer 1

REVERSE TWISTED 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. Toes are on the first Red Line on #3. Modification to start on the knees. TIME: At least 60 seconds. MUSCLE ACTION: Pulling + Pushing LEVEL: All MUSCLES WORKED: Triceps, Shoulder, Lats * Abdominals SET-UP & CUES: On the front of the machine, facing the front. Place the hands on the front edge of the platform and toes on the carriage. Starting in a full-plank position, shoulders are depressed into the lats. Shoulders, triceps and lats are engaged. Spine is neutral, stomach in. 1) Slowly lower the forearms to the carriage, bending the elbows and stabilizing spine. The shoulders stay directly above the elbows 2) Engage the abdominals, press hands into the front platform, straightening the arms, returning to the original plank position. 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: Knees down at front edge of carriage. 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 2

GIANT TWISTED COBRA* *advanced move SPRINGS: At least 1 Yellow BASIC BODY POSITION: Hands are placed on the front edge of the Front Platform, behind the Front Platform Handles. Toes are on the first Red Line on #3. Modification to start on the knees. TIME: At least 60 seconds. MUSCLE ACTION: Pulling + Pushing LEVEL: All MUSCLES WORKED: Triceps, Shoulder, Lats * Abdominals SET-UP & CUES: On the front of the machine, facing the front. Place the hands on the front edge of the platform and toes on the carriage. Starting in a full-plank position, shoulders are depressed into the lats. Shoulders, triceps and lats are engaged. Spine is neutral, stomach in. 1) Slowly lower the forearms to the carriage, bending the elbows and stabilizing spine. The shoulders stay directly above the elbows 2) Engage the abdominals, press hands into the front platform, straightening the arms, returning to the original plank position. 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: Knees down at front edge of carriage. 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 3

GIANT REVERSE TWISTED 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. Toes are on the first Red Line on #3. Modification to start on the knees. TIME: At least 60 seconds. MUSCLE ACTION: Pulling + Pushing LEVEL: All MUSCLES WORKED: Triceps, Shoulder, Lats * Abdominals SET-UP & CUES: On the front of the machine, facing the front. Place the hands on the front edge of the platform and toes on the carriage. Starting in a full-plank position, shoulders are depressed into the lats. Shoulders, triceps and lats are engaged. Spine is neutral, stomach in. 1) Slowly lower the forearms to the carriage, bending the elbows and stabilizing spine. The shoulders stay directly above the elbows 2) Engage the abdominals, press hands into the front platform, straightening the arms, returning to the original plank position. 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: Knees down at front edge of carriage. 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 4

TEASER SPRINGS: At least 1 Yellow BASIC BODY POSITION: Place the hands on the high handlebars, feet on the Carriage on the first Red Line. Align the feet, heel to toe, with the top leg behind the bottom leg. TIME: At least 60 seconds (each side). FOOTBAR POSITION: Parallel * P1 (Basic) or P2 / 3rd or 4th Position MUSCLE ACTION: Pulling LEVEL: Intermediate ACTION WORDS: Extend * Pull * Squeeze * Lift MUSCLES WORKED: Obliques * Triceps, Shoulder, Lats DESCRIPTION: On the front of the machine, facing the front. Place the hands on the handlebars and feet on the carriage. Align the feet, heel to toe, with the top leg behind the bottom leg. (The side facing down to the floor is working and the corresponding foot should be in front.) Keep the shoulders behind the wrist-line and shoulders depressed into the lats. 1) With straight legs, slowly send the carriage open. The hips lower until the body is a straight line from the crown of the head to the heels. 2) Keeping the feet on the carriage and the legs straight, control the carriage back in towards the front platform by flexing the obliques and drawing the hips back up. CONSIDERATIONS: Keep tension in the obliques (side facing down to the floor is primary) throughout the movement. Do not allow the hip to drop lower than the straight line from the crown of the head to the heels when sending the carriage out. Shoulders are behind the wrist-line – Do NOT lean over the platform. Keep the shoulders square to the floor and to the back—Do not collapse into one shoulder. Lats and triceps stay engaged. Keep the wrists open, pointing knuckles to the floor. BODY ADJUSTMENTS: Foot position on carriage – closer to the front or further to the back. MODIFICATIONS: 1) Handlebars in P1 2) Limit range of motion VARIATIONS: 1) Add push-up 2) Platform Teaser 3) 1-Arm Teaser RELATED EXERCISES: Kneeling Torso Twist * Mermaid Twist * Side Plank * French Twist

Answer 5

MINI TEASER SPRINGS: At least 1 Yellow BASIC BODY POSITION: Place the hands on the Curved Front Handlebars, feet on the Carriage on the second Red Line. Align the feet, heel to toe, with the top leg behind the bottom leg. TIME: At least 60 seconds (each side). FOOTBAR POSITION: Parallel MUSCLE ACTION: Pulling LEVEL: Intermediate ACTION WORDS: Extend * Pull * Squeeze * Lift MUSCLES WORKED: Obliques * Triceps, Shoulder, Lats DESCRIPTION: On the front of the machine, facing the front. Place the hands on the Curved Front Handlebars and feet on the carriage. Align the feet, heel to toe, with the top leg behind the bottom leg. (The side facing down to the floor is working and the corresponding foot should be in front.) Keep the shoulders behind the wrist-line and shoulders depressed into the lats. 1) With straight legs, slowly send the carriage open. The hips lower until the body is a straight line from the crown of the head to the heels. 2) Keeping the feet on the carriage and the legs straight, control the carriage back in towards the front platform by flexing the obliques and drawing the hips back up. CONSIDERATIONS: Keep tension in the obliques (side facing down to the floor is primary) throughout the movement. Do not allow the hip to drop lower than the straight line from the crown of the head to the heels when sending the carriage out. Shoulders are behind the wrist-line – Do NOT lean over the platform. Keep the shoulders square to the floor and to the back—Do not collapse into one shoulder. Lats and triceps stay engaged. Keep the wrists open, pointing knuckles to the floor. BODY ADJUSTMENTS: Foot position on carriage – closer to the front or further to the back. MODIFICATIONS: 1) Higher Handlebars 2) Limit range of motion VARIATIONS: 1) Add push-up 2) Platform Teaser RELATED EXERCISES: Kneeling Torso Twist * Mermaid Twist * Side Plank * French Twist

Answer 6

FRENCH TWIST SPRINGS: At least 1 Yellow BASIC BODY POSITION: Hands on Back Handlebars. Feet under the Carriage Strap. Align the feet, heel to toe, with the top leg behind the bottom leg. TIME: At least 60 seconds (each side). FOOTBAR POSITION: Parallel * P1 (Basic) or P2 MUSCLE ACTION: Pulling LEVEL: Advanced ACTION WORDS: Extend * Pull * Squeeze * Lift MUSCLES WORKED: Obliques * Triceps, Shoulder, Lats DESCRIPTION: On the back of the machine, facing the back. Step inside the Megaformer rails. Using the cables, bring the carriage towards the back platform. Place one foot under the S-Strap/Carriage Strap. Release the rope and place the hands on the handlebars. Step the other foot onto the carriage. Align the feet, heel to toe, with the top leg behind the bottom leg. (The side facing down to the floor is working and the corresponding foot should be in front.) Keep the shoulders aligned above the wrists and shoulders depressed into the lats. 1) With straight legs, slowly send the carriage towards the front platform. Hips lower until body is a straight line from the crown of the head to the heels. 2) Keeping the feet on the carriage and the legs straight, control the carriage back in by flexing from the obliques and drawing the hips back up. CONSIDERATIONS: Keep tension on the obliques (side facing down to the floor is primary) throughout the movement. Do not allow the hip to drop lower than the straight line from the crown of the head to the heels when sending the carriage out. Shoulders are above the wrists. Lats and triceps stay engaged. Keep the wrists open, pointing knuckles to the floor. Keep the shoulders square to the floor and to the back—Do not collapse into one side. BODY ADJUSTMENTS: Feet position on carriage – closer to the front or further to the back. MODIFICATIONS: 1) Handlebars in P1 2) Limit range of motion VARIATIONS: 1) Add push-up 2) Hands on the Back Platform RELATED EXERCISES: Kneeling Torso Twist * Mermaid Twist * Teaser * Scrambled Eggs

Answer 7

SCRAMBLED EGGS SPRINGS: 2 - 3 Yellow BASIC BODY POSITION: Kneeling on the carriage facing the back with the long black cable on the primary side. Primary foot is in the foot-strap with the primary leg extended straight out to the side. Hands at the back edge of the carriage or in the pockets. TIME: At least 60 seconds. FOOTBAR POSITION: N/A MUSCLE ACTION: Pulling LEVEL: Intermediate ACTION WORDS: Sweep * Extend * Resist * Stabilize MUSCLES WORKED: Obliques * Glutes, Hamstrings DESCRIPTION: Kneel on the carriage, facing the back, with the foot strap corresponding to the primary leg in hand. Place the foot strap on the primary foot. Hands are directly below the shoulders. Straighten the primary leg to the side of the machine. The knee of the secondary / supporting leg is on carriage directly below the hip. Spine is straight and stabilized. Hips/Shoulders square to the floor. 1) Sweep the primary leg back towards the front of the machine, keeping the leg straight, and engaging the glutes at the end of the movement. Keep the spine stable. 2) Keeping the leg straight, bring the leg back to the side of carriage, resisting the tension from the springs and engaging the obliques. Keep tension constant on the springs, obliques, and the back of the primary leg. The primary leg will stop before it is inline with the hip. CONSIDERATIONS: Keep the upper body stationary and the trunk stable. The spine must be stabilized with no lateral movement—There should be no twisting or torquing through the lower back. Be aware that the hips and shoulders should be square to the floor and not learning to one side. The height of the primary leg will be dependent on the hip flexibility. BODY ADJUSTMENTS: Body position on carriage – closer to the front or further to the back. MODIFICATIONS: 1) Perform without the foot strap 2) Side Leg Sweeps 3) Limit range of motion VARIATIONS: 1) Move body back towards the front of the carriage 2) Isometric Hold 3) Circles or Lift/Lower 4) Flying Scrambled Eggs–Lift the knee off the carriage. RELATED EXERCISES: Teaser * Kneeling Torso Twist * Mermaid Twist * Reverse Floor Lunge

Answer 8

FLYING SCRAMBLED EGGS SPRINGS: At least 2 - 3 Yellow BASIC BODY POSITION: Crawling on the carriage facing the back with the long black cable on the primary side. Primary foot is in the footstap with the primary leg extended straight out to the side. Hands at the back edge of the carriage or in the pockets. TIME: At least 60 seconds. FOOTBAR POSITION: N/A MUSCLE ACTION: Pulling LEVEL: Intermediate ACTION WORDS: Sweep * Extend * Resist * Stabilize MUSCLES WORKED: Obliques * Glutes, Hamstrings DESCRIPTION: Crawl on the carriage, facing the back, with the foot strap corresponding to the primary leg in hand. Place the foot strap on the primary foot. Hands are directly below the shoulders. Straighten the primary leg to the side of the machine. Spine is straight and stabilized. Hips/Shoulders square to the floor. 1) Sweep the primary leg back towards the front of the machine, keeping the leg straight, and engaging the glutes at the end of the movement. Keep the spine stable. 2) Keeping the leg straight, bring the leg back to the side of carriage, resisting the tension from the springs and engaging the obliques. Keep tension constant on the springs, obliques, and the back of the primary leg. The primary leg will stop before it is inline with the hip. CONSIDERATIONS: Keep the upper body stationary and the trunk stable. The spine must be stabilized with no lateral movement—There should be no twisting or torquing through the lower back. Be aware that the hips and shoulders should be square to the floor and not learning to one side. The height of the primary leg will be dependent on the hip flexibility. BODY ADJUSTMENTS: Body position on carriage – closer to the front or further to the back. MODIFICATIONS: 1) Knee on the carriage reg Scrambled Eggs 2) Perform without the foot strap 3) Side Leg Sweeps 4) Limit range of motion VARIATIONS: 1) Move body back towards the front of the carriage 2) Isometric Hold 3) Circles or Lift/Lower RELATED EXERCISES: Teaser * Kneeling Torso Twist * Mermaid Twist * Reverse Floor Lunge

Answer 9

FROGGY KICKS SPRINGS: At least 2 Yellow BASIC BODY POSITION: Kneeling on the carriage facing the back with the long black cable on the primary side. Primary foot is in the footstap. Kick the Primary leg straight back while maintaining the primary knee elevated and throughout the movement. Keep Primary knee and Primary foot aligned. Hands at the back edge of the carriage or in the eyelets (position #3 on the M2 and #11 on the M2S/M3/S. TIME: At least 60 seconds. FOOTBAR POSITION: N/A MUSCLE ACTION: Pulling LEVEL: Intermediate ACTION WORDS: Kick * Extend * Elevate * Stabilize MUSCLES WORKED: Obliques * Glutes, Hamstrings DESCRIPTION: Kneel on the carriage, facing the back, with the foot strap corresponding to the primary leg in hand. Place the foot strap on the primary foot. Hands are directly below the shoulders. 1) Kick the primary leg back towards the front of the machine, keeping the knee aligned with the foot, and engaging the glutes at the end of the movement. Keep the spine stable. 2) Bend the primary leg, bring the leg back to the side of carriage, resisting the tension from the springs and engaging the obliques. Keep tension constant on the springs, obliques, and the back of the primary leg. The primary leg will stop before it is inline with the hip. CONSIDERATIONS: Keep the upper body stationary and the trunk stable. The spine must be stabilized with no lateral movement—There should be no twisting or torquing through the lower back. Be aware that the hips and shoulders should be square to the floor and not learning to one side. The height of the primary leg will be dependent on the hip flexibility. BODY ADJUSTMENTS: Body position on carriage – closer to the front or further to the back. MODIFICATIONS: 1) Perform without the foot strap 2) Laying on the side 3) Limit range of motion VARIATIONS: 1) Move body back towards the front of the carriage 2) Isometric Hold 3) Circles or Lift/Lower 4) Flying Froggy Kicks. RELATED EXERCISES: Teaser * Kneeling Torso Twist * Mermaid Twist * Reverse Floor Lunge

Answer 10

FLYING FROGGY KICKS SPRINGS: At least 2 Yellow BASIC BODY POSITION Crawling on the carriage facing the back with the long black cable on the primary side. Primary foot is in the footstap and secondary knee is lifted off the carriage. Kick the Primary leg straight back while maintaining the primary knee elevated and throughout the movement. Keep Primary knee and Primary foot aligned and secondary knee lifted throughout the entire movement. Hands at the back edge of the carriage or in the eyelets (position #3 on the M2 and #11 on the M2S/M3/S. TIME: At least 60 seconds. FOOTBAR POSITION: N/A MUSCLE ACTION: Pulling LEVEL: Intermediate ACTION WORDS: Kick * Extend * Elevate * Stabilize MUSCLES WORKED: Obliques * Glutes, Hamstrings DESCRIPTION: Crawling on the carriage facing the back with the long black cable on the primary side. Primary foot is in the footstap and secondary knee is lifted off the carriage. Kick the Primary leg straight back while maintaining the primary knee elevated and throughout the movement. Keep Primary knee and Primary foot aligned and secondary knee lifted throughout the entire movement. Hands at the back edge of the carriage or in the eyelets (position #3 on the M2 and #11 on the M2S/M3/S. 1) Kick the primary leg back towards the front of the machine, keeping the knee aligned with the foot, and engaging the glutes at the end of the movement. Keep the spine stable. 2) Bend the primary leg, bring the leg back to the side of carriage, resisting the tension from the springs and engaging the obliques. Keep tension constant on the springs, obliques, and the back of the primary leg. The primary leg will stop before it is inline with the hip. CONSIDERATIONS: Keep the upper body stationary and the trunk stable. The spine must be stabilized with no lateral movement—There should be no twisting or torquing through the lower back. Be aware that the hips and shoulders should be square to the floor and not learning to one side. The height of the primary leg will be dependent on the hip flexibility. BODY ADJUSTMENTS: Body position on carriage – closer to the front or further to the back. MODIFICATIONS: 1) Perform without the foot strap 2) Laying on the side 3) Limit range of motion VARIATIONS: 1) Move body back towards the front of the carriage 2) Isometric Hold 3) Flying Froggy Kicks with Pushups. RELATED EXERCISES: Teaser * Kneeling Torso Twist * Mermaid Twist * Reverse Floor Lunge

Answer 11

FLYING FROGGY KICKS WITH PUSH UP SPRINGS: At least 2 Yellow BASIC BODY POSITION Crawling on the carriage facing the back with the long black cable on the primary side and the arms bent with the chest close to the carriage in a push up position. Primary foot is in the footstap and secondary knee is lifted off the carriage. Kick the Primary leg straight back while maintaining the primary knee elevated and throughout the movement; press the arms and lift upper body up. Keep Primary knee and Primary foot aligned and secondary knee lifted throughout the entire movement. Hands at the back edge of the carriage or in the eyelets (position #3 on the M2 and #11 on the M2S/M3/S). TIME: At least 60 seconds. FOOTBAR POSITION: N/A MUSCLE ACTION: Pulling LEVEL: Intermediate ACTION WORDS: Kick * Extend * Elevate * Stabilize MUSCLES WORKED: Obliques * Glutes, Hamstrings DESCRIPTION: Crawling on the carriage facing the back with the long black cable on the primary side and the arms bent with the chest close to the carriage in a push up position. Primary foot is in the footstap and secondary knee is lifted off the carriage. Kick the Primary leg straight back while maintaining the primary knee elevated and throughout the movement; press the arms and lift upper body up. Keep Primary knee and Primary foot aligned and secondary knee lifted throughout the entire movement. Hands at the back edge of the carriage or in the eyelets (position #3 on the M2 and #11 on the M2S/M3/S). 1) Kick the primary leg back towards the front of the machine, keeping the knee aligned with the foot, and engaging the glutes at the end of the movement. Keep the spine stable. 2) Bend the primary leg, bring the leg back to the side of carriage, resisting the tension from the springs and engaging the obliques. Keep tension constant on the springs, obliques, and the back of the primary leg. The primary leg will stop before it is inline with the hip. CONSIDERATIONS: Keep the upper body stationary and the trunk stable. The spine must be stabilized with no lateral movement—There should be no twisting or torquing through the lower back. Be aware that the hips and shoulders should be square to the floor and not learning to one side. The height of the primary leg will be dependent on the hip flexibility. BODY ADJUSTMENTS: Body position on carriage – closer to the front or further to the back. MODIFICATIONS: 1) Perform without the foot strap 2) Laying on the side 3) Limit range of motion VARIATIONS: 1) Move body back towards the front of the carriage 2) Isometric Hold 3) Flying Froggy Kicks with Pushups. RELATED EXERCISES: Teaser * Kneeling Torso Twist * Mermaid Twist * Reverse Floor Lunge

Answer 12

KNEELING TORSO TWIST SPRINGS: At least 2 Yellow BASIC BODY POSITION: Kneel on the carriage facing the side with the long cable of that same side. TIME: At least 60 seconds (each side) FOOTBAR POSITION: N/A MUSCLE ACTION: Pulling LEVEL: Basic ACTION WORDS: Rotate * Twist * Squeeze * Turn MUSCLES WORKED: Obliques * Shoulders DESCRIPTION: Kneeling on the carriage facing the side with the long cable of that same side. Spine is long with shoulders directly above the hips. Both hands are on the handle with hands directly in front of the chest. 1) Using the obliques, rotate the torso and arms towards the front of the machine, keeping the hands directly in front of the chest throughout the movement. 2) Return to starting, maintaining tension on the cables, and stopping when the chest the facing to the starting side. Do not continue rotating towards the back of the machine. CONSIDERATIONS: Primary Mover is the oblique that is facing the back of the machine. Keep the tension constant on the cable. Spine is stable throughout the entire movement. The head and neck follows the alignment of the spine. Do not turn the hips as the trunk rotates– Hips are stationary facing the side. Shoulders will turn to face the front as the torso rotates. BODY ADJUSTMENTS: Body position on carriage – closer to the front for more tension or further to the back for less tension. MODIFICATIONS: 1) Use the footstrap 2) Sitting back on the heels 3) Limit range of motion VARIATIONS: 1) 1-Arm (Primary Mover Side) 2) Tailbone Torso Twists RELATED EXERCISES: Tailbone Torso Twist * Teaser * Mermaid Twist

Answer 13

LEANING TORSO TWIST SPRINGS: At least 2 Yellow BASIC BODY POSITION: Kneel on the carriage facing the side with the long cable of that same side. Toes your toes into the railing on the carriage. TIME: At least 60 seconds (each side) FOOTBAR POSITION: N/A MUSCLE ACTION: Pulling LEVEL: Basic ACTION WORDS: Rotate * Twist * Squeeze * Turn MUSCLES WORKED: Obliques * Shoulders DESCRIPTION: Kneeling on the carriage facing the side with the long cable of that same side. Spine is long with shoulders directly above the hips. Both hands are on the handle with hands directly in front of the chest. Tucked the toes under the railing and start to lean forward. 1) Lean forward. Using the obliques, rotate the torso and arms towards the front of the machine, keeping the hands directly in front of the chest throughout the movement while maintaining the lean. 2) Return to starting, maintaining tension on the cables, and stopping when the chest the facing to the starting side. Do not continue rotating towards the back of the machine. CONSIDERATIONS: Primary Mover is the oblique that is facing the back of the machine. Keep the tension constant on the cable. Spine is stable throughout the entire movement. The head and neck follows the alignment of the spine. Do not turn the hips as the trunk rotates– Hips are stationary facing the side. Shoulders will turn to face the front as the torso rotates. BODY ADJUSTMENTS: Body position on carriage – closer to the front for more tension or further to the back for less tension. MODIFICATIONS: 1) Use the footstrap 2) Sitting back on the heels 3) Limit range of motion VARIATIONS: 1) 1-Arm (Primary Mover Side) 2) Tailbone Torso Twists RELATED EXERCISES: Tailbone Torso Twist * Teaser * Mermaid Twist

Answer 14

TAILBONE TORSO TWIST SPRINGS: At least 2 Yellow BASIC BODY POSITION: Sit on the carriage facing the side with the long cable on that same side. Balance on the tailbone with knees bent. Lean the torso back & engage the abdominals. TIME: At least 60 seconds (each side). FOOTBAR POSITION: N/A MUSCLE ACTION: Pulling LEVEL: Intermediate ACTION WORDS: Balance * Rotate * Twist * Squeeze MUSCLES WORKED: Obliques DESCRIPTION: Sitting on the carriage facing the side with the long cable on that same side. Balancing on the tailbone with knees bent, lean the torso back to engage the abdominals. Both hands are on the handle with arms directly in front of the chest. 1) Using the obliques, rotate the torso towards the front of the machine, keeping the hands directly in front of the chest. 2) Return to starting, maintaining tension on the cables, and stopping when the chest the square to the side. Do not continue rotating to the back of the machine. CONSIDERATIONS: Primary Mover is the oblique that is facing the back of the machine. Keep the tension constant on the cable. Spine is stable throughout the entire movement. Tailbone is tucked under and the head and neck follows the alignment of the spine. Do not turn the hips as the trunk rotates– Hips are stationary facing the side. Shoulders will turn to face the front as the torso rotates. BODY ADJUSTMENTS: Body position on carriage – closer to the front for more tension or further to the back for less tension. MODIFICATIONS: 1) Kneeling Torso Twist 1) Use the footstrap 3) Limit range of motion VARIATIONS: 1) 1-Arm (Primary Mover Side) 2) Leg Extensions RELATED EXERCISES: Kneeling Torso Twist * Teaser * Mermaid Twist

Answer 15

MERMAID 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 back platform, facing the side. TIME: At least 60 seconds (each side). PRIMARY MUSCLES: Obliques SECONDARY MUSCLES: Back Extensors MUSCLE ACTION: Pulling LEVEL: All SET-UP CUES: Sit on the back platform, facing the side with the primary leg under the X-strap and secondary leg tucked underneath you. Hips and shoulders stacked, with top arm reaching to the ceiling. Lean the body diagonally away from the primary leg until your spine is straight. Start to bend at the waist lowering towards the back for 4..3..2..1. Engage through the primary oblique and lift the body upwards for 4..3..2..1. ADDITIONAL CUES: Lengthen the body as you lower laterally, keeping the chest open to the side and shoulder blades depressed down. Maintain tension on the obliques and length in the spine throughout. Limit range of motion to avoid coming up to full sitting position and releasing the tension on the obliques. This exercise can also be performed sitting on the back of the carriage using the X-Strap. ACTION WORDS: Turn * Rotate * Twist * Squeeze * Lift CONSIDERATIONS: Primary Mover is the oblique that is facing the ceiling. Keep the tension constant on the oblique. Keep the chest and shoulders square to the side to avoid compression on the lower back and spine. Keep the spine neutral. Do not crunch from the hips. MODIFICATIONS: 1) Hands on the hips or handlebars for assistance 2) Limit range of motion VARIATIONS: 1) Mermaid Twist

Answer 16

LW CARRIAGE MERMAID 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, facing the side. TIME: At least 60 seconds (each side). PRIMARY MUSCLES: Obliques SECONDARY MUSCLES: Back Extensors MUSCLE ACTION: Pulling LEVEL: All SET-UP CUES: Sit on the carriage, facing the side with the primary leg under the X-strap and secondary leg tucked underneath you. Hips and shoulders stacked, with top arm reaching to the ceiling. Lean the body diagonally away from the primary leg until your spine is straight. Start to bend at the waist lowering towards the back for 4..3..2..1. Engage through the primary oblique and lift the body upwards for 4..3..2..1. ADDITIONAL CUES: Lengthen the body as you lower laterally, keeping the chest open to the side and shoulder blades depressed down. Maintain tension on the obliques and length in the spine throughout. Limit range of motion to avoid coming up to full sitting position and releasing the tension on the obliques. This exercise can also be performed sitting on the back of the carriage using the X-Strap. ACTION WORDS: Turn * Rotate * Twist * Squeeze * Lift CONSIDERATIONS: Primary Mover is the oblique that is facing the ceiling. Keep the tension constant on the oblique. Keep the chest and shoulders square to the side to avoid compression on the lower back and spine. Keep the spine neutral. Do not crunch from the hips. MODIFICATIONS: 1) Hands on the hips or carriage for assistance 2) Limit range of motion VARIATIONS: 1) Mermaid Twist

Answer 17

TWISTED MERMAID 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 back platform, facing the side. TIME: At least 60 seconds (each side). PRIMARY MUSCLES: Obliques SECONDARY MUSCLES: Back Extensors MUSCLE ACTION: Pulling LEVEL: All SET-UP CUES: Sit on the back platform, facing the side with the primary leg under the X-strap and secondary leg tucked underneath you. Hips and shoulders stacked, with top arm reaching to the ceiling. Lean the body diagonally away from the primary leg until your spine is straight. Start to bend at the waist lowering towards the back while simultaneously rotating the chest towards the floor for 4..3..2..1. Engage through the primary oblique to untwist and lift the body upwards for 4..3..2..1. ADDITIONAL CUES: Lengthen the body as you lower laterally, keeping the chest open to the side and shoulder blades depressed down. Maintain tension on the obliques and length in the spine throughout. Limit range of motion to avoid coming up to full sitting position and releasing the tension on the obliques. This exercise can also be performed sitting on the back of the carriage using the X-Strap. ACTION WORDS: Turn * Rotate * Twist * Squeeze * Lift CONSIDERATIONS: Primary Mover is the oblique that is facing the ceiling. Keep the tension constant on the oblique. Do not over rotate at the top of the movement as it will create compression on the lower back and spine. This is Sebastien’s favorite exercise for effectively targeting the obliques. MODIFICATIONS: 1) Hands on the hip or handlebars for assistance 2) Limit range of motion VARIATIONS: 1) Mermaid Crunch 2) Add Red Pole

Answer 18

SOUL TRAIN SPRINGS: At least 1 Yellow BASIC BODY POSITION: Sitting on the back platform facing the front. Primary foot is hooked under the Carriage Strap at the back of the carriage. TIME: At least 60 seconds (each side). PRIMARY MUSCLES: Obliques SECONDARY MUSCLES: Abdominals MUSCLE ACTION: Pulling LEVEL: Intermediate SET-UP CUES: Sit on the back platform, facing the foot, with one foot hooked under the back carriage S-strap. Bend the leg of the front under the strap and straighten the opposite leg. Place hands behind the head and twist toward the leg under the strap. Extend the carriage leg and twist to the opposite direction for 4..3..2..1. Twist back to the starting position for 4..3..2..1. ADDITIONAL CUES: Curve through the low back and engage through the low abdominals. Keep the elbows and chest open and turn the gaze as you rotate. Try to soften through the hip flexors and initiate the movement from the abdominals and obliques. ACTION WORDS: Bend * Extend * Rotate * Twist * Squeeze * Pull * Turn CONSIDERATIONS: The spine must stay stable with the lower abdominals engaged. Tailbone is tucked under and the head and neck follows the alignment of the spine. MODIFICATIONS: 1) The Giant Bicycle Crunch 2) Hands across the chest, on the hips, or using the handlebars 3) Limit range of motion VARIATIONS: 1) Add the Red Pole

Answer 19

REVERSE SOUL TRAIN SPRINGS: At least 1 Yellow BASIC BODY POSITION: Sitting on the carriage facing the back platform. Primary foot is hooked under the back platform Strap. TIME: At least 60 seconds (each side). PRIMARY MUSCLES: Obliques SECONDARY MUSCLES: Abdominals MUSCLE ACTION: Pulling LEVEL: Intermediate SET-UP CUES: Sit on the carriage, facing the back, with one foot hooked under the back platform S-strap. Bend the leg of the foot under the strap and straighten the opposite leg. Place hands behind the head and twist toward the leg under the strap. Extend the carriage leg and twist to the opposite direction for 4..3..2..1. Twist back to the starting position for 4..3..2..1. ADDITIONAL CUES: Curve through the low back and engage through the low abdominals. Keep the elbows and chest open and turn the gaze as you rotate. Try to soften through the hip flexors and initiate the movement from the abdominals and obliques. ACTION WORDS: Bend * Extend * Rotate * Twist * Squeeze * Pull * Turn CONSIDERATIONS: The spine must stay stable with the lower abdominals engaged. Tailbone is tucked under and the head and neck follows the alignment of the spine. MODIFICATIONS: 1) The Giant Bicycle Crunch 2) Hands across the chest, on the hips, or using the handlebars 3) Limit range of motion VARIATIONS: 1) Add the Red Pole

OBLIQUES Flashcards

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