Core Exercises
Ab Wheel
At the front, facing front
(Standard: 1 white spring)
(Modification: 2 white springs)
Setup
Hands on the front platform; 4 fingers wrapped around the side thumbs on top
Knees and legs together on the carriage
Slight bend in the elbows
Untuck the chin
Engage the core
Execution
Inhale as (your shoulders fall back behind the wrist / you push the carriage back hinging from the shoulders)
Exhale as your press down your palms and bring your shoulders forward
Your shoulders, hips, and knees should be in a straight diagonal line never lifting the hips
If you need to modify, bring your back to table top with your knees underneath your hips and hinge from the shoulders
You can also modify by bringing your knees closer to the edge of the carriage or adding a 2nd white spring for support
As I go around to check your form, I’m looking to see if you’re arching your back
Target muscles being worked are your core, triceps, shoulders, and lats
Transition
In 10 seconds, you’re going to meet me halfway back to hold
OR
In 10 seconds, the next exercise is…
[SET] method
DO NOT:
Lock out your elbows or tuck the chin into your chest
Arch your back or cross your legs / ankles
Raise your shins up putting too much weight into the knees
Let the shoulder past the wrist or allow the wrist to go in past the shoulders
Modifications:
Move your knees forward on the carriage
Bring your back to tabletop with your knees underneath the hips hinging from the shoulders
Add a 2nd white spring for support
Variations:
Push-ups, Holds / Pulses, Wheel Down
Challenge: Move your knees back on the carriage, go slower, up onto your toes to “fly”
Reverse Ab Wheel
At the front, facing back
(Standard: 1 white spring)
(Modification: 2 white springs)
Setup
Hands on the carriage; 4 fingers wrapped around the cut outs of the carriage, thumbs on top
Knees and legs together on the front platform
Slight bend in the elbows
Untuck the chin
Engage the core
Execution
Inhale as (your hands push the carriage forward past the shoulders / you push the carriage out hinging from the shoulders)
Exhale as your press down your palms and bring your wrists under your shoulders
Your shoulders, hips, and knees should be in a straight diagonal line
If you need to modify, bring your back to tabletop with your knees underneath your hips and hinge from the shoulders
You can also modify by bringing your hands closer to the edge of the carriage or adding a 2nd white spring for support
As I go around to check your form, I’m looking to see if you’re arching your back
Target muscles being worked are your core, triceps, shoulders, and lats
Transition
In 10 seconds, you’re going to meet me halfway forward to hold
OR
In 10 seconds, the next exercise is…
[SET] method
DO NOT:
Lock out your elbows or arch your back
Tuck the chin into your chest or cross your legs / ankles
Raise your shins up putting too much weight into the knees
Let the hands come in and past the shoulders
Modifications:
Move your hands back on the carriage
Bring your back to table top with your knees underneath the hips hinging from the shoulders
Add a 2nd white spring for support
Variations:
Push-ups, Holds / Pulses, Wheel Down
Challenge:
Move your hands further forward on the carriage
Go slower
Up onto your toes to fly
Super Ab Wheel
At the back, facing front
(Standard: 1 white spring)
Setup
Pull the carriage in
Tuck your knees behind the back platform strap, knees and legs together
Hands on the carriage; 4 fingers wrapped around the cut outs thumbs on top
Slight bend in the elbows
Untuck the chin
Engage the core
Execution
Inhale as (your hands move forward with the carriage hinging from your shoulders)
Exhale as your press down your palms and bring your wrists under your shoulders
Your shoulders, hips, and knees should be in a straight diagonal line
If you need to modify, bring your back to tabletop with your knees underneath your hips and hinge from the shoulders
As I go around to check your form, I’m looking to see if you’re arching your back
Target muscles being worked are your core, triceps, shoulders, and lats
Transition
In 10 seconds, you’re going to meet me halfway forward to hold
OR
In 10 seconds, the next exercise is…
[SET] method
DO NOT:
Lock out your elbows
Tuck the chin into your chest
Arch your back
Raise your shins up putting too much weight into the knees
Cross your legs / ankles
Let the wrist come in and past the shoulders
Modifications:
Bring your back to tabletop with your knees underneath the hips hinging from the shoulders
Go to the front facing back for a Reverse Ab Wheel
Variations:
Push-ups
Holds / Pulses
Wheel Down
Challenge:
Move your hands further out on the carriage
Go slower
Up onto your toes to fly
Super Reverse Ab Wheel
At the back, facing back
(Standard: 1 white spring)
Setup
Knees against the carriage strap, knees, and legs together
Hands on the back platform; 4 fingers wrapped around thumbs on top
Slight bend in the elbows
Untuck the chin
Engage the core
Execution
Inhale as (your shoulders fall back behind the wrist / you move back with the carriage hinging from the shoulders)
Exhale as your press down your palms and bring your shoulders forward above the wrists
Your shoulders, hips, and knees should be in a straight diagonal line
If you need to modify, bring your back to tabletop with your knees underneath your hips and hinge from the shoulders
As I go around to check your form, I’m looking to see if you’re arching your back
Target muscles being worked are your core, triceps, shoulders, and lats
Transition
In 10 seconds, you’re going to meet me halfway back to hold
OR
In 10 seconds, the next exercise is…
[SET] method
DO NOT:
Lock out your elbows
Tuck the chin into your chest
Arch your back
Raise your shins up putting too much weight into the knees
Cross your legs / ankles
Let the shoulder past the wrist or allow the wrist to go in past the shoulders
Modifications:
Back in a tabletop position with your knees underneath your hips
Shorten range of motion
Add a 2nd white spring for more support
Challenge:
Up onto your toes to fly
Go slower
Saw
At the front, facing front
(Standard: 1 white spring)
(Modification: 2 white springs)
Setup
Forearms down on the front platform shoulder width apart, palms up or down
Knees and legs together on the carriage; on the first white line
Push your knees back into a modified plank position
Lightly lift your hips
Engage your core
Execution
Holding a modified plank position, inhale as you lengthen your arms to slide the carriage back
Exhale as your press your forearms down and bend your elbows to slide the carriage forward
You’re holding a plank on your knees and the only thing that is moving are your arms lengthening and bending to slide in and out
How you know you’re going too far is if your shoulders and back start to drop breaking your tabletop position
Target muscles are core, shoulders, arms
Transition
In 10 seconds, you’re going to meet me halfway back to hold
OR
In 10 seconds, the next exercise is…
[SET] method
DO NOT:
Let the elbows come in and under past your shoulders or you’ll lose tension
Tuck the chin into your chest
Arch your back
Raise your shins up putting too much weight into the knees
Cross your legs / ankles
Modifications:
Move the knees forward on the carriage
Add a 2nd white spring for support
Variations:
Holds / Pulses
Seal
Challenge:
Move your knees back on the carriage; towards the middle white line
Go slower
Up onto your toes to fly
Reverse Saw
At the front, facing back
(Standard: 1 white spring)
(Modification: 2 white springs)
Setup
Forearms down on the carriage shoulder width apart, palms up or down
Knees and legs together on the front platform
Push the carriage out into a modified plank position
Lightly lift your hips
Engage your core
Execution
Holding a modified plank position, inhale as you lengthen your arms to slide the carriage forward and out
Exhale as your press your forearms down and bend your elbows to slide the carriage back and in
You’re holding a plank on your knees and the only thing that is moving are your arms lengthening and bending to slide in and out
How you know you’re going too far is if your shoulders and back start to drop breaking your tabletop
Target muscles are core, shoulders, arms
Transition
In 10 seconds, you’re going to meet me halfway out to hold
OR
In 10 seconds, the next exercise is…
[SET] method
DO NOT:
Let the elbows come in and under past your shoulders (you’ll lose tension)
Tuck the chin into your chest
Arch your back
Raise your shins up putting too much weight into the knees
Cross your legs / ankles
Modifications:
Move the forearms back on the carriage
Add a 2nd white spring for support
Variations:
Holds / Pulses
Seal
Challenge:
Go slower
Up onto your toes to fly
Super Saw
At the back, facing front
(Standard: 1 white spring)
Setup
Pull the carriage in
Tuck your knees against the back platform strap, knees and legs together
Tuck your forearms in front of the carriage strap, shoulder width apart, palms down or up
Go forward into a modified plank position
Lightly lift your hips
Engage your core
Execution
Holding a modified plank position, inhale as you lengthen your arms to slide the carriage forward and out
Exhale as your press your forearms down and bend your elbows to slide the carriage back and in
You’re holding a plank on your knees and the only thing that is moving are your arms lengthening and bending to slide in and out
How you know you’re going to far is if your shoulders and back start to drop breaking your tabletop
Target muscles are core, shoulders, arms
Transition
In 10 seconds, you’re going to meet me halfway out to hold
OR
In 10 seconds, the next exercise is…
[SET] method
DO NOT:
Let the elbows come in and under past your shoulders (you’ll lose tension)
Tuck the chin into your chest
Arch your back
Raise your shins up putting too much weight into the knees
Cross your legs / ankles
Modifications:
Go to the front, facing back to perform a Reverse Saw
Variations:
Holds / Pulses
Seal
Challenge:
Go slower
Up onto your toes to fly
Super Reverse Saw
At the back, facing back
(Standard: 1 white spring)
Setup
Pull or ride the carriage to the back platform
Tuck your knees against the carriage strap, knees and legs together
Tuck your forearms in front of the back platform strap, shoulder width apart, palms down or up
Drop your knees back holding a modified plank
Lightly lift your hips
Engage your core
Execution
Holding a modified plank position, inhale as you lengthen your arms to slide the carriage back and away from the back platform
Exhale as your press your forearms down and bend your elbows to slide the carriage forward and in towards the back platform
You’re holding a plank on your knees and the only thing that is moving are your arms lengthening and bending which will slide the carriage in and out
How you know you’re going to far is if your shoulders and back start to drop breaking your tabletop
Target muscles are core, shoulders, arms
Transition
In 10 seconds, you’re going to meet me halfway back to hold
OR
In 10 seconds, the next exercise is…
[SET] method
DO NOT:
Let the elbows come in and under past your shoulders (you’ll lose tension)
Tuck the chin into your chest
Arch your back
Raise your shins up putting too much weight into the knees
Cross your legs / ankles
Modifications:
Go to the front, facing front to do a Saw
Variations:
Holds / Pulses
Seal
Challenge:
Go slower
Up onto your toes to fly
Plank to Pike
At the front, facing front
(Standard: 1 white spring)
(Modification: 2 white springs)
Setup
Hands down on the front platform shoulder width apart OR 4 fingers wrapped around the side thumbs on top
Up on your toes onto the carriage, knees and legs together or separate your feet apart to modify
Slight bend in your elbows
Lightly lift your hips
Engage your core
Execution
Exhale as you lift your belly button or hips to the sky looking at your toes as you rise
Inhale as you slowly lower down to the starting position
If you need to modify, you can separate your feet wider, bring your feet forward to the edge, or add a 2nd white spring
You want to look at your toes as you go up into a pike and look down at the front platform as you go down into a plank to keep your neck in line with your spine
Think about a string pulling the center of your body upwards or a fire burning underneath your stomach and you’re lifting to avoid the tip of the flame
How high you pike is not important, your range of motion is your own and as you get stronger you will be able to go higher. However, do not pike up more than 90% because you will turn it into a stretch
Target muscles are shoulders, arms, chest, back, core, hips, and legs
Transition
In 10 seconds, you’re going to meet me halfway up to hold
OR
In 10 seconds, the next exercise is…
[SET] method
DO NOT:
Swing in with your toes as you pike
Let your shoulder go forward past the wrist
Lock out your elbows
Modifications:
You can separate your feet wider
Bring your feet forward to the edge
Add a 2nd white spring
Variations:
Holds / Pulses
Push-ups
Plank hold w/ mountain climbers, heel raises, shoulder taps
Challenge:
Go slower
Move your toes slightly further back on the carriage
Move your hands down to the towel rack in front the machine
Move your hands down to the floor in front of the machine
Reverse Plank to Pike
At the front, facing back
(Standard: 1 white spring)
(Modification: 2 white springs)
Setup
Hands down on the carriage shoulder width apart; OR 4 fingers wrapped around the cut outs of the carriage, thumbs on top
Up on your toes on the front platform, knees and legs together or separate your feet apart to modify
Slight bend in your elbows
Lightly lift your hips
Engage your core
Execution
Exhale as you lift your belly button or hips to the sky looking at your toes as you rise
Inhale as you slowly lower down to the starting position (plank)
If you need to modify, you can separate your feet wider, bring your hands closer to the edge of the carriage, or add a 2nd white spring
You want to look at your toes as you go up into a pike and look down at the carriage as you go down into a plank to keep your neck in line with your spine
Think about a string pulling the center of your body upwards or a fire burning underneath your stomach and you’re lifting to avoid the tip of the flame
How high you pike is not important, your range of motion is your own and as you get stronger you will be able to go higher. However, do not pike up more than 90% because you will turn it into a stretch
Target muscles are shoulders, arms, chest, back, core, hips, and legs
Transition
In 10 seconds, you’re going to meet me halfway up to hold
OR
In 10 seconds, the next exercise is…
[SET] method
DO NOT:
Swing in with your hands as you pike
Let your wrist go in and under past your shoulders
Lock out your elbows
Modifications:
You can separate your feet wider
Bring your hands closer to the edge of the carriage
Add a 2nd white spring
Variations:
Holds / Pulses
Push-ups
Plank hold w/ mountain climbers, heel raises, shoulder taps
Challenge:
Go slower or move your hands slightly forward on the carriage
Super Plank to Pike
At the back, facing front
(Standard: 1 white spring)
Setup
Pull the carriage in and place your hands down on the carriage shoulder width apart OR 4 fingers wrapped around the cut outs of the carriage, thumbs on top
Up on your toes on the back platform, knees and legs together or separate the feet apart to modify
Slight bend in your elbows
Lightly lift your hips
Engage your core
Execution
Exhale as you lift your belly button or hips to the sky looking at your toes as you rise
Inhale as you slowly lower down to the starting position (plank)
If you need to modify, you can separate your feet wider or step down into the well
You want to look at your toes as you go up into a pike and look down at the carriage as you go down into a plank to keep your neck in line with your spine
Think about a string pulling the center of your body upwards or a fire burning underneath your stomach and you’re lifting to avoid the tip of the flame
How high you pike is not important, your range of motion is your own and as you get stronger you will be able to go higher. However, do not pike up more than 90% because you will turn it into a stretch
Target muscles are shoulders, arms, chest, back, core, hips, and legs
Transition
In 10 seconds, you’re going to meet me halfway up to hold
OR
In 10 seconds, the next exercise is…
[SET] method
DO NOT:
Swing in with your hands as you pike
Let your hands go in and under past the shoulder
Lock out your elbows
Modifications:
You can separate your feet wider
Bring your feet down into the well
Go to the front, facing back to perform Reverse Plank to Pike
Variations:
Holds / Pulses
Push-ups
Plank hold w/ mountain climbers, heel raises, shoulder taps
Challenge:
Go slower or move your hands slightly forward on the carriage
Super Reverse Plank to Pike
At the back, facing back
(Standard: 1 white spring)
Setup
Place your hands on the back platform OR 4 fingers wrapped around the side thumbs on top
Come up onto your toes on the carriage, knees and legs together or separate them wide to modify
Slight bend in your elbows
Lightly lift your hips
Engage your core
Execution
Exhale as you lift your belly button or hips to the sky looking at your toes as you rise
Inhale as you slowly lower down to the starting position (plank)
If you need to modify, you can separate your feet wider or go to the front facing the front to perform this exercise
You want to look at your toes as you go up into a pike and look down at your platform as you go down into a plank to keep your neck in line with your spine
Think about a string pulling the center of your body upwards or a fire burning underneath your stomach and you’re lifting to avoid the tip of the flame
How high you pike is not important, your range of motion is your own and as you get stronger you will be able to go higher. However, do not pike up more than 90% because you will turn it into a stretch
Target muscles are shoulders, arms, chest, back, core, hips, and legs
Transition
In 10 seconds, you’re going to meet me halfway up to hold
OR
In 10 seconds, the next exercise is…
[SET] method
DO NOT:
Swing in with your toes as you pike
Let your shoulders go past the wrist
Lock out your elbows
Modifications:
You can separate your feet wider
Go to the front to perform a Plank to Pike
Variations:
Holds / Pulses or Push-ups
Plank hold w/ mountain climbers, heel raises, shoulder taps
Challenge:
Go slower or move your hands down to the two long handles sticking out at the back of the machine
Forearm Plank to Pike
At the front, facing front
(Standard: 1 white spring)
(Modification: 2 white springs)
Setup
Forearms down on the front platform shoulder width apart, palms up or down
Up on your toes onto the carriage, knees and legs together or separate the feet apart to modify
Lightly lift your hips
Engage your core
Execution
Holding a forearm plank, exhale as you lift your belly button or hips to the sky looking at your toes as your rise
Inhale as you slowly lower down to the starting position (forearm plank)
If you need to modify, you can separate your feet wider, bring your feet forward to the edge, or add a second white spring
You want to look at your toes as you go up into a pike and look down at your platform as you go down into a plank to keep your neck in line with your spine
Think about a string pulling the center of your body upwards or a fire burning underneath your stomach and you’re lifting to avoid the tip of the flame
How high you pike is not important, your range of motion is your own and as you get stronger you will be able to go higher. However, do not pike up more than 90% because you will turn it into a stretch
Target muscles are shoulders, arms, chest, back, core, hips, and legs
Transition
In 10 seconds, you’re going to meet me halfway up to hold
OR
In 10 seconds, the next exercise is…
[SET] method
DO NOT:
Swing in with your toes as you pike
Let your shoulder go forward past the elbows
Modifications:
You can separate your feet wider
Bring your feet forward to the edge
Add a 2nd white spring
Variations:
Holds / Pulses
Push-ups
Forearm plank hold w/ mountain climbers or heel raises
Challenge:
Go slower or Move your toes slightly further back on the carriage
Reverse Forearm Plank to Pike
In the front, facing back
(Standard: 1 white spring)
(Modification: 2 white springs)
Setup
Forearms down on the carriage shoulder width apart, palms up or down
Up on your toes onto the front platform, knees and legs together or separate the feet apart to modify
Lightly lift your hips
Engage your core
Execution
Holding a forearm plank, exhale as you lift your belly button or hips to the sky looking at your toes as you rise
Inhale as you slowly lower down to the starting position
If you need to modify, you can separate your feet wider, bring your forearm closer to the edge of the carriage, or add a 2nd white spring
You want to look at your toes as you go up into a pike and look down at the carriage as you go down to keep your neck in line with your spine
Think about a string pulling the center of your body upwards or a fire burning underneath your stomach and you’re lifting to avoid the tip of the flame
How high you pike is not important, your range of motion is your own and as you get stronger you will be able to go higher. However, do not pike up more than 90% because you will turn it into a stretch
Target muscles are shoulders, arms, chest, back, core, hips, and legs
Transition
In 10 seconds, you’re going to meet me halfway up to hold
OR
In 10 seconds, the next exercise is…
[SET] method
DO NOT:
Swing in with your forearms as you pike
Let your elbows go in and under past the shoulders
Modifications:
You can separate your feet wider
Bring your forearms closer to the edge
Add a 2nd white spring
Variations:
Holds / Pulses
Push-ups
Forearm plank hold w/ mountain climbers or heel raises
Challenge:
Go slower or move your forearms slightly forward on the carriage
Super Forearm Plank to Pike
At the back, facing front
(Standard: 1 white spring)
Setup
Pull the carriage in and tuck your elbows in front of the carriage strap shoulder width apart, palms up or down
Come up onto your toes onto the back platform knees and legs together or modify by separating your feet wide apart
Push forward into a forearm plank
Lightly lift your hips
Engage your core
Execution
Holding a forearm plank, exhale as you lift your belly button or hips to the sky looking at your toes as your rise
Inhale as you slowly lower down to the starting position (forearm plank)
If you need to modify, you can separate your feet wider or step down into the well rather than toes on top of the back platform
You want to look at your toes as you go up into a pike and look down at the carriage as you go down to keep your neck in line with your spine
Think about a string pulling the center of your body upwards or a fire burning underneath your stomach and you’re lifting to avoid the tip of the flame
How high you pike is not important, your range of motion is your own and as you get stronger you will be able to go higher. However, do not pike up more than 90% because you will turn it into a stretch
Target muscles are shoulders, arms, chest, back, core, hips, and legs
Transition
In 10 seconds, you’re going to meet me halfway up to hold
OR
In 10 seconds, the next exercise is…
[SET] method
DO NOT:
Swing in with your forearms as you pike
Let your elbows go in and under past the shoulders
Modifications:
You can separate your feet wider
Bring your toes down into the well
Go to the front, facing back to perform Reverse Forearm Plank to Pike
Variations:
Holds / Pulses or Push-ups
Forearm plank hold w/ mountain climbers or heel raises
Challenge:
Go slower or move your forearms slightly forward on the carriage
Super Reverse Forearm Plank to Pike
At the back, facing back
(Standard: 1 white spring)
Setup
Tuck your forearms in front of the back platform strap shoulder width apart, palms up or down
Come up onto your toes on the carriage, knees and legs together or separate them wide to modify
Lightly lift your hips
Engage your core
Execution
Holding a forearm plank, exhale as you lift your belly button or hips to the sky looking at your toes as you rise
Inhale as you slowly lower down to the starting position (forearm plank)
If you need to modify, you can separate your feet wider or go to the front facing the front to perform this exercise
You want to look at your toes as you go up into a pike and look down at your platform as you go down to a plank to keep your neck in line with your spine
Think about a string pulling the center of your body upwards or a fire burning underneath your stomach and you’re lifting to avoid the tip of the flame
How high you pike is not important, your range of motion is your own and as you get stronger you will be able to go higher. However, do not pike up more than 90% because you will turn it into a stretch
Target muscles are shoulders, arms, chest, back, core, hips, and legs
Transition
In 10 seconds, you’re going to meet me halfway up to hold
OR
In 10 seconds, the next exercise is…
[SET]
DO NOT:
Swing in with your toes as you pike
Let your shoulder go forward past the elbows
Modifications:
You can separate your feet wider
Go to the front, facing front to perform a Forearm Plank to Pike
Variations:
Holds / Pulses
Push-ups
Forearm plank hold w/ mountain climbers or heel raises
Challenge:
Go slower
Panther (bear)
At the front, facing front
(Standard: 1 white spring)
(Modification: 2 white springs)
Setup
Hands on the front platform shoulder width apart OR 4 fingers wrapped around the side thumbs on top
Come up onto your toes on the carriage, knees and legs together or separate them wide to modify
Slight bend in your elbows
Lightly lift your hips
Push out into a plank
Engage your core
Execution
Exhale as you bend your knees forward underneath your hips, pulling the carriage in towards the front platform
Inhale as you lengthen your legs to push the carriage back
If you need to modify, you can separate your feet wider, bring your feet closer to the edge of the carriage, or add a 2nd white spring
Target muscles are core, triceps, shoulders, lats, legs
Transition
In 10 seconds, you’re going to bring your knees underneath your hips to hold
OR
In 10 seconds, the next exercise is…
[SET] method
DO NOT:
Swing in with your toes as you bend your knees forward
Let your shoulder go forward past the wrist
Bend your knees in past the hip line. This will cause you to lose tension. (This is not wrong. You’ll get more range of motion when you lengthen the legs to push the carriage back)
Modifications:
You can separate your feet wider
Bring your feet forward to the edge
Add a 2nd white spring
Variations:
Holds / Pulses
Push-ups
Knee Dips
Shoulder Taps
Knee Taps
Weight transfer from platform to carriage, carriage to platform with one arm interchangeably
Plank hold w/ mountain climbers, heel raises, shoulder taps, or push-ups
Challenge:
Go slower or Move your toes slightly further back on the carriage
Reverse Panther (reverse bear)
At the front, facing back
(Standard: 1 white spring)
(Modification: 2 white springs)
Setup
Place your hands on the carriage shoulder width apart OR 4 fingers wrapped around the cut outs of the carriage, thumbs on top
Come up onto your toes on the front platform, knees and legs together or separate them wide to modify
Slight bend in your elbows
Pushout into a plank position
Lightly lift your hips
Engage your core
Execution
Exhale as you bend your knees underneath your hips, pulling the carriage in towards the front platform
Inhale as you lengthen your legs to push the carriage out towards the back platform
If you need to modify, you can separate your feet wider, move your hands closer to the edge of the carriage, or add a 2nd white spring
Target muscles are core, triceps, shoulders, lats, legs
Transition
In 10 seconds, you’re going to bring your knees underneath your hips to hold
OR
In 10 seconds, the next exercise is…
[SET] method
DO NOT:
Swing in with your toes as you bend the knees forward
Let your shoulder go forward past the wrist
Bend your knees in past the hip line. This will cause you to lose tension. (This is not wrong. You’ll get more range of motion when you lengthen the legs to push the carriage back out)
Modifications:
You can separate your feet wider
Bring your hands back to the edge of the carriage
Add a 2nd white spring
Variations:
Holds / Pulses
Push-ups
Knee Dips
Shoulder Taps
Knee Taps
Weight transfer from platform to carriage, carriage to platform with one arm interchangeably
Plank hold w/ mountain climbers, heel raises, shoulder taps, or push-ups
Challenge:
Go slower or move your hands slightly forward on the carriage
Super Panther (super bear)
At the back, facing front
(Standard: 1 white spring)
Setup
Pull the carriage in and place your hands on the carriage shoulder width apart OR 4 fingers wrapped around the cut outs of the carriage, thumbs on top
Come up onto your toes on the back platform, knees and legs together or separate them wide to modify
Slight bend in your elbows
Push out into a plank position
Lightly lift your hips
Engage your core
Execution
Exhale as you bend your knees underneath your hips, pulling the carriage towards the back platform
Inhale as you lengthen your legs to let the carriage move towards the front platform
If you need to modify, you can separate your feet wider or go to the front facing the back to perform this exercise
Target muscles are core, triceps, shoulders, lats, legs
Transition
In 10 seconds, you’re going to bring your knees underneath your hips to hold
OR
In 10 seconds, the next exercise is…
[SET] method
DO NOT:
Swing in with your toes as you bend the knees
Let your shoulder go forward past the wrist
Bend your knees in past the hip line. This will cause you to lose tension. (This is not wrong. You’ll get more range of motion when you lengthen the legs to push the carriage back)
Modifications:
You can separate your feet wider
Go to the front facing the back to perform a Reverse Panther
Variations:
Holds / Pulses
Push-ups
Knee Dips
Shoulder Taps
Knee Taps
Weight transfer from platform to carriage, carriage to platform with one arm interchangeably
Plank hold w/ mountain climbers, heel raises, shoulder taps, or push-ups
Challenge:
Go slower
Move your hands slightly forward on the carriage
Super Reverse Panther (super reverse bear)
At the back, facing back
(Standard: 1 white spring)
Setup
Place your hands on the back platform shoulder width apart OR 4 fingers wrapped around the side thumbs on top
Come up onto your toes on the carriage, knees and legs together or separate them wide to modify
Slight bend in your elbows
Let your carriage slide back to get into a plank position
Lightly lift your hips
Engage your core
Execution
Exhale as you bend your knees forward underneath your hips, bringing the carriage in towards the back platform
Inhale as you lengthen your legs to send the carriage towards the front platform
If you need to modify, you can separate your feet wider or go to the front facing the front to perform a Panther
Target muscles are core, triceps, shoulders, lats, legs
Transition
In 10 seconds, you’re going to bring your knees underneath your hips to hold
OR
In 10 seconds, the next exercise is…
[SET] method
DO NOT:
Swing in with your toes as bend the knees forward
Let your shoulder go forward past the wrist
Bend your knees in past the hip line. You will lose tension (this is not wrong. You’ll get more range of motion when you lengthen the legs to push the carriage back)
Modifications:
You can separate your feet wider
Go to the front to perform a Panther
Variations:
Holds / Pulses
Push-ups
Knee Dips
Shoulder Taps
Knee Taps
Weight transfer from platform to carriage, carriage to platform with one arm interchangeably
Plank hold w/ mountain climbers, heel raises, shoulder taps, or push-ups
Challenge:
Go slower
Move your hands down to the two bars sticking out at the back of the machine
Hi Panther (bear)
At the front, facing front (up on the handlebars)
(Standard: 1 white spring)
(Modification: 2 white springs)
Setup
Place your hands on the front black handlebars with your thumbs on top and four fingers underneath
Up onto your toes behind the carriage strap, legs and feet together
Slight bend in your elbows and slight bend in the knees
Lift your hips up to bring your back into a tabletop position
Engage your core
Execution
Inhale as you allow the carriage to move back by lengthening the legs and knees without lowering your hips and breaking table top
Exhale as you pull the carriage forward with the bending of your knees underneath the hips
If you need to modify, you can add a 2nd white spring
This exercise is a short range of motion to not allow the hips or butt to fall as the carriage moves back
Target muscles are core, triceps, shoulders, lats, legs
Transition
In 10 seconds, you’re going to bring your knees underneath your hips to hold
In 10 seconds, you’re going to lengthen your legs back into a handlebar plank
OR
In 10 seconds, the next exercise is…
[SET] method
DO NOT:
Let the knees go in past the hips because you will lose tension (This is not wrong. If the knee goes in past the hips, the range of motion on your push will be longer.)
Modifications:
Shorten range of motion
Add a 2nd white spring for more support
Variations:
Push-ups
Spiderman
Holds / Pulses
Plank Hold
Hi Panther x Ab Wheel (hinging from shoulders)
Challenge:
Go down to the platform with your hands for a Panther
Super Reverse Hi Panther (catfish)
At the back, facing back (up on the handlebars)
(Standard: 1 white spring)
Setup
Turn your black handlebars backwards to face the front of the machine by lifting them up and turning them around (Keeping the handlebars facing back is more difficult)
Place your hands on the black handlebars with your thumbs on top and four fingers underneath
Place one foot behind the carriage strap to pull the carriage in
Come up onto both your toes behind the carriage strap, knees and legs together
Pull the carriage in bending your knees forward for a hold
Slight bend in your elbows
Lift your hips up to bring your back into a tabletop position
Engage your core
Execution
Inhale as you allow the carriage to move back, slightly lengthening the legs and knees without lowering your hips and breaking tabletop
Exhale as you pull the carriage forward with the bending of your knees underneath the hips
This exercise is a very short range of motion to not allow the hips or butt to fall as the carriage moves back
Target muscles are core, triceps, shoulders, lats, legs
Transition
In 10 seconds, you’re going to bring your knees underneath your hips to hold
In 10 seconds, you’re going to lengthen your legs back into a handlebar plank
OR
In 10 seconds, the next exercise is…
[SET] method
DO NOT:
Let the knee go in past the hips because you will lose tension. (It is not wrong. If the knees go in past the hips, the range of motion on your push will be longer.)
Modifications:
Shorten range of motion
Go to the front, facing front to perform a Hi Panther or Panther
Variations:
Push-ups or Spiderman
Holds / Pulses or Plank
Super Reverse Hi Panther x Ab Wheel (hinge from shoulders)
Challenge:
Bring the shoulders further back behind the wrist or move the hands further outwards to the tip of the black handlebars
Heavy Panther
(the more springs, the more supportive or easier)
(Standard: 1 black spring, 1 white spring)
(Challenge: 1 black spring)
(Spicy: 5 white springs spring)
Setup
Place your hands on the front black handlebars with your thumbs on top and four fingers underneath
Anchor your toes against the back carriage strap of the bars in the furthest eyelet
Slight bend in your elbows, knees under hips, and bring your hips up to start in a table top position
Engage your core
Execution
Exhale as you push the carriage back lengthening your legs keeping a tabletop back and core engaged
Inhale as you bend your knees underneath your hips
If you need to modify, add a white spring to help pull the carriage in for support or come down to your knees
Target muscles are core, triceps, shoulders, arms, lats, legs
Transition
In 10 seconds, you’re going to bring your knees underneath your hips and hold
OR
In 10 seconds, the next exercise is…
[SET] method
DO NOT:
Let the knee go in past the hips because you will lose tension. (It is not wrong. If the knees go in past the hips, the range of motion on your push will be longer.)
Modifications:
Shorten range of motion
Add a white spring for more support
Go down onto your knees
Variations:
Holds / Pulses
Plank Hold
Challenge:
The less springs the more challenging (5 white springs or less)
Seated Crunch
At the front, facing front
(Standard 1 white spring)
Setup
Sit on the middle of your carriage with both your feet underneath the front carriage strap
Knees and legs together with your heels down and toes up
Lean back halfway and engage your core with your arms out by your side facing diagonally towards the ceiling
Execution
Exhale as you reach and crunch forward towards where the ceiling and wall connect
Breath in as you slowly lean back and down as low as you can go while keeping the core engaged the entire time
Imagine a tennis ball in between your chin and chest to avoid straining your neck on the way up
Lift from your chin and chest keeping the tailbone down into the carriage
Take a break if you feel any neck or lower back discomfort
If you’d like a challenge you can bring your hands behind your head
Target muscle = core
Transition
In 10 seconds, meet me halfway back to hold
OR
In 10 seconds, the next exercise is…
[SET] method
DO NOT:
Crunch forward with your neck
Modifications:
Decrease the range of motion
Variations:
Holds / Pulses
Holding halfway back while raising the arms overhead and down
Challenge:
Go slower
Reverse Seated Crunch
At the front, facing back
(Standard 1 white spring)
Setup
Sit on the front platform with both your feet underneath the front carriage strap
Knees and legs together with your heels down and toes up
Lean back halfway, lengthen your legs, and engage your core with your arms out by your side facing diagonally towards the ceiling
Execution
Exhale as you reach and crunch forward towards where the ceiling and wall connect while bending your knees in towards your chest
Breath in as you slowly lean back and down as low as you can go while keeping the core engaged the entire time, lengthening out your legs
Imagine a tennis ball in between your chin and chest to avoid straining your neck on the way up
Lift from your chin and chest keeping the tailbone down into the front platform
Take a break if you feel any neck or lower back discomfort
If you’d like a challenge you can bring your hands behind your head
Target muscle = core
Transition
In 10 seconds, meet me halfway back to hold with your legs extended
OR
In 10 seconds, the next exercise is…
[SET] method
DO NOT:
Crunch forward with your neck
Modifications:
Decrease the range of motion
Variations:
Holds / Pulses
Holding halfway back while raising the arms overhead and down
Challenge:
Go slower
Super Seated Crunch
At the back, facing front
(Standard 1 white spring)
Setup
Sit at the back edge of your carriage with both your feet underneath the back platform strap
Knees and legs together with your heels down and toes up
Lean back halfway, lengthen your legs, and engage your core with your arms out by your side facing diagonally towards the ceiling
Execution
Exhale as you reach and crunch forward towards where the ceiling and wall connect while bending your knees in towards your chest to move the carriage towards the back of the machine
Breath in as you slowly lean back and down as low as you can go while keeping the core engaged the entire time, lengthening out your legs to send the carriage towards the front of the machine
Imagine a tennis ball in between your chin and chest to avoid straining your neck on the way up
Lift from your chin and chest keeping the tailbone down into the carriage
Take a break if you feel any neck or lower back discomfort
If you’d like a challenge you can bring your hands behind your head
Target muscle = core
Transition
In 10 seconds, meet me halfway back to hold with your legs extended
OR
In 10 seconds, the next exercise is…
[SET] method
DO NOT:
Crunch forward with your neck
Modifications:
Decrease the range of motion
Variations:
Holds / Pulses
Holding halfway back while raising the arms overhead and down
Challenge:
Go slower
Super Seated Crunch
At the back, facing front
(Standard 1 white spring)
Setup
Sit at the back platform with both your feet underneath the back carriage strap
Knees and legs together with your heels down and toes up
Lean back halfway, lengthen your legs, and engage your core with your arms out by your side facing diagonally towards the ceiling
Execution
Exhale as you reach and crunch forward towards where the ceiling and wall connect while bending your knees in towards your chest to pull the carriage in
Breath in as you slowly lean back and down as low as you can go while keeping the core engaged the entire time, lengthening out your legs to send the carriage forward and away from you
Imagine a tennis ball in between your chin and chest to avoid straining your neck on the way up
Lift from your chin and chest keeping the tailbone down into the back platform
Take a break if you feel any neck or lower back discomfort
If you’d like a challenge you can bring your hands behind your head
Target muscle = core
Transition
In 10 seconds, meet me halfway back to hold with your legs extended
OR
In 10 seconds, the next exercise is…
[SET] method
DO NOT:
Crunch forward with your neck
Modifications:
Decrease the range of motion
Variations:
Holds / Pulses
Holding halfway back while raising the arms overhead and down
Challenge:
Go slower
Super Puppy Dog Crunch
At the back, facing the front
(Standard 1 white spring)
Setup
Pull the carriage in and tuck your knees against the back platform strap
Tuck your elbows in front of the carriage strap shoulder width apart with your palms up or down
Pull the carriage and hold a crunch position tucking your chin into your chest and rounding the spine looking at your knees
Keep your hips and butt above your knees the entire time
Execution
Not moving your hips or butt, keeping your knees underneath, inhale as you release the carriage out and forward lengthening your arms as long as you can
Exhale as you tuck your chin, round your spine, and lift your belly button as you bring your elbows under your shoulders
Think about lifting the belly button up like there’s a fire burning underneath your stomach and you are lifting to avoid the tip of the flame
Round your spine like an angry cat on Halloween or a rainbow
If you need to take a break, crunch all the way in to hold until you’re able to start again
Target muscles = core, shoulders, lats
Transition
In 10 seconds, you meet me up and in to hold a crunch
OR
In 10 seconds, the next exercise is…
[SET] method
DO NOT:
Pull the carriage in with your forearms.
Allow your forearms to go in past your shoulders
Modifications:
n/a
Variations:
Holds / Pulses
Holding a crunch position while performing a Saw
Challenge:
Go slower
Kneeling Crunch
At the front, facing front
(Standard 1 white spring)
Setup
Elbows on the front platform shoulder width apart with your palms up or down
Knees on the carriage, legs, and knees together
Push your knees back getting into a modified forearm plank position
Lightly lift your hip
Engage your core
Execution
Exhale as you tuck your chin, round your spine, lift from the belly button, bringing your knees forward underneath your hips
Breath in as you release your knees back and untuck the chin back into your modified forearm plank position
Think about lifting the belly button up like there’s a fire burning underneath your stomach and you are lifting to avoid the tip of the flame
Round your spine like an angry cat on Halloween or a rainbow
Target muscles = core and shoulders
Transition
In 10 seconds, you meet me up and in to hold a crunch
OR
In 10 seconds, the next exercise is…
[SET] method
DO NOT:
Pull the carriage in with your knees.
Allow your knees to go in past your hips or you’ll lose tension
Modifications:
2 white springs for additional support (usually not needed)
Variations:
Holds / Pulses
Holding a crunch position while performing a Saw
Challenge:
Go slower
Reverse Kneeling Crunch
At the front, facing back
(Standard 1 white spring)
Setup
Elbows on the carriage shoulder width apart with your palms up or down
Knees on the front platform, legs and knees together
Push the carriage forward getting into a modified forearm plank position
Lightly lift your hip
Engage your core
Execution
Exhale as you tuck your chin, round your spine, lift from the belly button, bringing your knees forward underneath your hips
Breath in as you release forward with carriage untucking the chin back into your modified forearm plank position
Think about lifting the belly button up like there’s a fire burning underneath your stomach and you are lifting to avoid the tip of the flame
Round your spine like an angry cat on Halloween or a rainbow
Target muscles = core and shoulders
Transition
In 10 seconds, you meet me up and in to hold a crunch
OR
In 10 seconds, the next exercise is…
[SET] method
DO NOT:
Pull the carriage in with your forearms. Lift from your core rounding your spine like a rainbow
Let your forearms to go in past your shoulders
Modifications:
2 white springs for additional support (usually not needed)
Variations:
Holds / Pulses
Holding a crunch position while performing a Saw
Challenge:
Go slower
Super Kneeling Crunch
At the back, facing front
(Standard 1 white spring)
Setup
Pull the carriage in and tuck your knees against the back platform strap
Tuck your elbows in front of the carriage strap shoulder width apart with your palms up or down
Push the carriage forward getting into a modified forearm plank position
Lightly lift your hip
Engage your core
Execution
Exhale as you tuck your chin, round your spine, lift from the belly button, bringing the carriage in until your knees are underneath your hips (eyes to thighs)
Breath in as you release forward with carriage untucking the chin back into your modified forearm plank position
Think about lifting the belly button up like there’s a fire burning underneath your stomach and you are lifting to avoid the tip of the flame
Round your spine like an angry cat on Halloween or a rainbow
If you need to take a break, crunch all the way back and in to hold until you’re able to start again
Target muscles = core and shoulders
Transition
In 10 seconds, you meet me up and in to hold a crunch
OR
In 10 seconds, the next exercise is…
[SET] method
DO NOT:
Pull the carriage in with your forearms.
Let your forearms to go in past your shoulders
Modifications:
Go to the front, facing back to perform a Reverse Kneeling Crunch
Variations:
Holds / Pulses
Holding a crunch position while performing a Saw
Challenge:
Go slower
Super Reverse Kneeling Crunch
At the back, facing back
(Standard 1 white spring)
Setup
Tuck your knees against the carriage strap
Tuck your elbows in front of the back platform strap shoulder width apart with palms up or down
Drop your knees back getting into a modified forearm plank position
Lightly lift your hip
Engage your core
Execution
Exhale as you tuck your chin, round your spine, lift from the belly button, bringing your knees forward underneath your hips (Eyes to thighs)
Breath in as you release your knees back and untuck the chin back into your modified forearm plank position
Think about lifting the belly button up like there’s a fire burning underneath your stomach and you lifting to avoid the tip of the flame
Round your spine like an angry cat on Halloween or a rainbow
If you need to take a break, crunch all the way forward and in to hold until you’re able to start again
Target muscles = core and shoulders
Transition
In 10 seconds, you meet me up and in to hold a crunch
OR
In 10 seconds, the next exercise is…
[SET] method
DO NOT:
Pull the carriage in with your knees (if possible).
Allow your knees to go in past your hips or you’ll lose tension
Modifications:
Turn around to be kneeling on the back platform, elbows tucked in front of the carriage strap to face forward to perform a Super Kneeling Crunch
Go to the front to either perform a Kneeling Crunch or Reverse Kneeling Crunch
Variations:
Holds / Pulses
Holding a crunch position while performing a Saw
Challenge:
Go slower
Worm
(can be performed in any 4 ways on the X-former)
(Standard 1 white spring)
A worm is a Kneeling Crunch + Saw (COMBO)
Straight Arm Crunch
At the front, facing front
(Standard 3-4 white springs)
Setup
Sit at the front of your carriage and carefully lay down onto your back
Pick up the long black straps located on the side of your carriage and hold the short hard handles with your hand
Bring your hands up and straight towards the ceiling with your palms facing forward
Bend your knees up to a tabletop position, knees and legs together
Execution
Exhale as you nod your chin, round your shoulders forward, lifting one vertebrae at a time, pressing down and forward with your palms to crunch forward
Breath in as you roll back and down one vertebra at a time, bringing your hands back, fingers pointed towards the ceiling and resting your head down to the carriage
Imagine a tennis ball in between your chin and chest to avoid straining your neck on the way up
Lift from your chin and chest keeping the tailbone down into the carriage
If you feel discomfort or strain in your neck, rest your head until you’re able to lift with your crunch again
Target muscle = core, specifically upper abdominals
Transition
In 10 seconds, meet me up holding a crunch
OR
In 10 seconds, the next exercise is…
[SET] method
DO NOT:
Crunch forward with your neck
Let your knees go in past the hip line
Modifications:
Decrease the spring load
Move back on the carriage to decrease tension
Use the long straps instead of the short hard handles to decrease tension
Have feet down on the carriage instead of tabletop
Variations:
Holds / Pulses
High 100’s
Low 100’s
Leg Raises
Single Leg Raises
Challenge:
Move forward on the carriage to increase tension
Hold the buckles rather than the short hard handles to increase tension
Add more springs
Knee Strap Crunch
At the back, facing back
(Standard 5 white springs or 1 black spring)
Setup
Sit at the back of your carriage and pick up the long black straps located on the side of your carriage. Put a foot through each strap and pull the strap above each knee
Carefully lay down on your back and scoot your body towards the middle of the carriage
Lay your head onto your hands behind your head
Bend your knees up to a tabletop position, knees and legs together
Crunch up and forward to hold
Execution
Breath in as you roll back and down one vertebra at a time as your legs extend forward and long, resting your head down to the carriage
Exhale as you nod your chin, round your shoulders forward, lifting one vertebrae at a time, bending your knees in
If you need to modify, extend your arms out by your side and reach diagonally up and forward as you crunch and bend your knees towards your chest
Imagine a tennis ball in between your chin and chest to avoid straining your neck on the way up
Lift from your chin and chest keeping the tailbone down into the carriage
If you feel discomfort or strain in your neck, rest your head until you’re able to lift with your crunch again
Target muscle = core, specifically upper and lower abdominals
Transition
In 10 seconds, meet me up holding a crunch
OR
In 10 seconds, the next exercise is…
[SET] method
DO NOT:
Crunch forward with your neck
Modifications:
Decrease the spring load
Move forward on the carriage to decrease tension
Hands straight out and forward like your reaching up diagonally as you crunch forward
Variations:
Holds / Pulses
Arm Reaches
Challenge:
Both hands behind your head, shoulders pulled back
Move back on the carriage to increase tension
Add more springs