[SET]

Setup - Execution - Transition

{OBLIQUES}

Setup - placement of hands, forearms, knees, toes

Execution - execution of breath and exercise, including cuing for proper form 

Transition - ten second preparation of what’s to come

  1. What are we on [floor, carriage, front platform  / back platform]

  2. [hands] on the [front platform / back platform / carriage]

  3. [knees] on the [front platform / back platform / carriage]

  4. Slight bend in the elbows / lightly lift your hips]

  5. Untuck the chin /  untuck the chin

  6. Engage the core  /  belly up and in

  1. Starting with an [inhale / exhale] as you [push / bend]  the  [platform / carriage / knees]

  2. [inhale / exhale] as you [push / bend]  the  [platform / carriage / knees]

  1. In [10 <] seconds the next exercise is [name of exercise]

  2. You’re going to go [up / down] onto your [hands / forearms] on the [front platform / carriage / back platform]

  3. You’re going to go [up / down] onto your [knees / toes] on the  [front platform / back platform / carriage]

Note: All oblique instructions are for the right oblique

Side Plank w/ thread the needle

At the front, facing front

(Standard: 1 white spring)

(Modification: 2 white springs)

  • Setup

  • Start on the carriage facing forward

  • Come down to your right forearm on the front platform and swing your legs right stacking your knees (feet off the carriage side) facing the left side of the machine

  • Left hand can be on the left hip or up into the sky

  • Look forward or up at your left hand

  • Execution:

    • Exhale as you bring down the left arm to wrap under your right side (following your hands with your eyes and your head)

    • Inhale as you unwrap the arm from under you to bring it back up to the starting position

  • Transition

    • In 10 seconds, you’re going to hold

OR

  • In 10 seconds, the next exercise is…

  • [SET] method

DO NOT:

  • Sink the ears into the shoulders

  • Drop the bottom hip

  • Lift the forearm putting too much pressure into the elbow

Modifications:

  • Move your knee position towards the second white line of the carriage for more surface area underneath

  • Instead of both knees stacked, lengthen the top leg straight towards the back platform

  • Add a 2nd white spring

Variations:

  • Hip Dips

  • Elbow to Knee (side plank crunch)

  • Nighthawk

Challenge:

  • Both legs long with feet stacked or heel to toe (crossed legs, one foot in front of the other)

Reverse Side Plank w/ thread the needle

At the front, facing back

(Standard: 1 white spring)

(Modification: 2 white springs)

  • Setup

  • Start on the front platform facing the back of the machine

  • Come down to your right forearm on the carriage and swing your legs right stacking your knees (feet off the carriage side) facing the right side of the machine

  • Left hand can be on the left hip or up into the sky

  • Look forward or up at your left hand

  • Execution:

    • Exhale as you bring down the left arm to wrap under your right side (following your hands with your eyes and your head)

    • Inhale as you unwrap the arm from under you to bring it back up to the starting position

  • Transition

    • In 10 seconds, you’re going to hold

OR

  • In 10 seconds, the next exercise is…

  • [SET] method

DO NOT:

  • Sink the ears into the shoulders

  • Drop the bottom hip

  • Lift the forearm putting too much pressure into the elbow

Modifications:

  • Move your right forearm towards the second white line of the carriage for more surface area underneath

  • Instead of both knees stacked, lengthen the top leg straight towards the front platform

  • Add a 2nd white spring

Variations:

  • Hip Dips

  • Elbow to Knee (side plank crunch)

  • Nighthawk

Challenge:

  • Both legs long with feet stacked or heel to toe (crossed legs, one foot in front of the other)

Super Side Plank w/ thread the needle

At the back, facing front

(Standard: 1 white spring)

  • Setup

  • Start on the back platform facing the front of the machine, pull the carriage in

  • Come down to your right forearm on the carriage (tucking it in front and against the back carriage strap) and swing your legs right stacking your knees (feet off the carriage side) facing the right side of the machine

  • Left hand can be on the left hip or up into the sky

  • Look forward or up at your left hand

  • Execution:

    • Exhale as you bring down the left arm to wrap under your right side (following your hands with your eyes and your head)

    • Inhale as you unwrap the arm from under you to bring it back up to the starting position

  • Transition

    • In 10 seconds, you’re going to hold

OR

  • In 10 seconds, the next exercise is…

  • [SET] method

DO NOT:

  • Sink the ears into the shoulders

  • Drop the bottom hip

  • Lift the forearm putting too much pressure into the elbow

Modifications:

  • Move your right forearm towards the second white line of the carriage for more surface area underneath

  • Instead of both knees stacked, lengthen the top leg straight towards the front platform

  • Add a 2nd white spring

Variations:

  • Hip Dips

  • Elbow to Knee (side plank crunch)

  • Nighthawk

Challenge:

Both legs long with feet stacked or heel to toe (crossed legs, one foot in front of the other)

Super Reverse Side Plank w/ thread the needle

At the back, facing back

(Standard: 1 white spring)

  • Setup

  • Start on the carriage facing the back of the machine and kick to the back to grab onto the back platform

  • Come down to your right forearm on the back platform (tucking the forearm in front and against the back platform strap) and swing your legs right stacking your knees (feet off the carriage side) facing the left side of the machine

  • Left hand can be on the left hip or up into the sky

  • Look forward or up at your left hand

  • Execution:

    • Exhale as you bring down the left arm to wrap under your right side (following your hands with your eyes and your head)

    • Inhale as you unwrap the arm from under you to bring it back up to the starting position

  • Transition

    • In 10 seconds, you’re going to hold

OR

  • In 10 seconds, the next exercise is…

  • [SET] method

DO NOT:

  • Sink the ears into the shoulders

  • Drop the bottom hip

  • Lift the forearm putting too much pressure into the elbow

Modifications:

  • Move your knee position towards the second white line of the carriage for more surface area underneath

  • Instead of both knees stacked, lengthen the top leg straight towards the back platform

  • Add a 2nd white spring

Variations:

  • Hip Dips

  • Elbow to Knee (side plank crunch)

  • Nighthawk

Challenge:

  • Both legs long with feet stacked or heel to toe (crossed legs, one foot in front of the other)

Nighthawk

At the front, facing front

(Standard: 1 white spring)

(Modification: 2 white springs)

  • Setup

  • Start on the carriage facing forward

  • Come down to your right forearm on the front platform and swing your legs right stacking your knees (feet off the carriage side) facing the left side of the machine

  • Left hand can be on the left hip or up into the sky

  • Look forward or up at your left hand

  • Execution:

    • Exhale as you lift the right oblique and bring down the left arm to wrap under your right side as the knees move inward with the carriage from the lifting motion (following your hands with your eyes and your head)

    • Inhale as you lower the right oblique and unwrap the arm from under you to bring it back up as the knees move out with the carriage to the starting position

  • Transition

    • In 10 seconds, you’re going to hold

OR

  • In 10 seconds, the next exercise is…

  • [SET] method

DO NOT:

  • Sink the ears into the shoulders

  • Drop the bottom hip

  • Lift the forearm putting too much pressure into the elbow

Modifications:

  • Move your knee position towards the second white line of the carriage for more surface area underneath

  • Instead of both knees stacked, lengthen the top leg straight towards the back platform

  • Add a 2nd white spring

Variations:

  • Hip Dips

  • Thread the needle pulse

Challenge:

  • Both legs long with feet stacked or heel to toe (crossed legs, one foot in front of the other)

Reverse Nighthawk

At the front, facing back

(Standard: 1 white spring)

(Modification: 2 white springs)

  • Setup

  • Start on the front platform facing the back of the machine

  • Come down to your right forearm on the carriage and swing your legs right stacking your knees (feet off the side of the front platform) facing the right side of the machine

  • Left hand can be on the left hip or up into the sky

  • Look forward or up at your left hand

  • Execution:

    • Exhale as you lift the right oblique and bring down the left arm to wrap under your right side as the right forearm moves inward with the carriage from the lifting motion (following your hands with your eyes and your head)

    • Inhale as you lower the right oblique and unwrap the arm from under you to bring it back up as the right forearm moves out with the carriage to the starting position

  • Transition

    • In 10 seconds, you’re going to hold

OR

  • In 10 seconds, the next exercise is…

  • [SET] method

DO NOT:

  • Sink the ears into the shoulders

  • Drop the bottom hip

  • Lift the forearm putting too much pressure into the elbow

Modifications:

  • Move your right forearm towards the second white line of the carriage for more surface area underneath

  • Instead of both knees stacked, lengthen the top leg straight towards the front platform

  • Add a 2nd white spring

Variations:

  • Hip Dips

  • Thread the needle pulse

Challenge:

  • Both legs long with feet stacked or heel to toe (crossed legs, one foot in front of the other)

Super Nighthawk

At the back, facing front

(Standard: 1 white spring)

  • Setup

  • Start on the back platform facing the front of the machine, pull the carriage in

  • Come down to your right forearm on the carriage (tucking the forearm in front and against the back carriage strap) and swing your legs right stacking your knees (feet off the side of the back platform) facing the left side of the machine

  • Left hand can be on the left hip or up into the sky

  • Look forward or up at your left hand

  • Execution:

    • Exhale as you lift the right oblique and bring down the left arm to wrap under your right side as the right forearm moves inward with the carriage from the lifting motion (following your hands with your eyes and your head)

    • Inhale as you lower the right oblique and unwrap the arm from under you to bring it back up as the right forearm moves out with the carriage to the starting position

  • Transition

    • In 10 seconds, you’re going to hold

OR

  • In 10 seconds, the next exercise is…

  • [SET] method

DO NOT:

  • Sink the ears into the shoulders

  • Drop the bottom hip

  • Lift the forearm putting too much pressure into the elbow

Modifications:

  • Move your right forearm towards the second white line of the carriage for more surface area underneath

  • Instead of both knees stacked, lengthen the top leg straight towards the front platform

  • Add a 2nd white spring

Variations:

  • Hip Dips

  • Thread the needle pulse

Challenge:

Both legs long with feet stacked or heel to toe (crossed legs, one foot in front of the other)

Super Reverse Nighthawk

At the back, facing back

(Standard: 1 white spring)

  • Setup

  • Start on the carriage facing the back of the machine and kick to the back to grab onto the back platform

  • Come down to your right forearm on the back platform (tucking the forearm in front and against the back platform strap) and swing your legs right stacking your knees (feet off the carriage side) facing the right side of the machine

  • Left hand can be on the left hip or up into the sky

  • Look forward or up at your left hand

  • Execution:

    • Exhale as you lift the right oblique and bring down the left arm to wrap under your right side as the knees move inward with the carriage from the lifting motion (following your hands with your eyes and your head)

    • Inhale as you lower the right oblique and unwrap the arm from under you to bring it back up as the knees move out with the carriage to the starting position

  • Transition

    • In 10 seconds, you’re going to hold

OR

  • In 10 seconds, the next exercise is…

  • [SET] method

DO NOT:

  • Sink the ears into the shoulders

  • Drop the bottom hip

  • Lift the forearm putting too much pressure into the elbow

Modifications:

  • Move your knee position towards the second white line of the carriage for more surface area underneath

  • Instead of both knees stacked, lengthen the top leg straight towards the back platform

  • Add a 2nd white spring

Variations:

  • Hip Dips

  • Thread the needle pulse

Challenge:

  • Both legs long with feet stacked or heel to toe (crossed legs, one foot in front of the other)

Dancing Panther (bear)

At the front, facing front

(Standard: 1 white spring)

(Modification: 2 white springs)

  • Setup

  • Hands on the front platform shoulder width apart

  • 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 bend your knees forward underneath your hips, pulling the carriage in

    • 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 oblique, triceps, shoulders, 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 because 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

  • 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 Dancing 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

  • Come up onto your toes on the front platform, 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 bend your knees underneath your hips, pulling the carriage in

    • Inhale as you lengthen your legs to push the carriage forward

    • 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 oblique, triceps, shoulders, 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 because 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

  • 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 Dancing Panther (super reverse 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

  • Come up onto your toes on the back platform, 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 bend your knees underneath your hips, pulling the carriage in towards you

    • Inhale as you lengthen your legs to let the carriage move forward

    • 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 oblique, triceps, shoulders, 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

  • Let your shoulder go forward past the wrist

  • Bend your knees in past the hip line because 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 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 slightly forward on the carriage

Super Reverse Dancing Panther (super reverse bear)

At the back, facing back

(Standard: 1 white spring)

  • Setup

  • Place your hands on the back platform shoulder width apart

  • 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 bend your knees forward underneath your hips, bringing the carriage in

    • Inhale as you lengthen your legs to send the carriage back

    • 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 oblique, triceps, shoulders, 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 because 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 interchangably

  • Plank hold w/ mountain climbers, heel raises, shoulder taps, or push-ups

Challenge:

  • Go slower

  • Move your hands down to the the two bars sticking out at the back of the machine

Twisted 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 turned out to the to the right side on the carriage (knees stacked)

  • Push your knees back into a modified plank position

  • Lightly lift your hips

  • Engage your core

  • Execution

    • Holding a modified plank position with your legs off the right side of the carriage, 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 obliques, shoulders

  • Transition

    • In 10 seconds, you’re going to (set them up for the variation)

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

  • Cross your legs / feet

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, go slower, up onto your feet to fly

Reverse Twisted 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 turned out to the to the right side on the front platform (knees stacked)

  • Push the carriage out into a modified plank position

  • Lightly lift your hips

  • Engage your core

  • Execution

    • Holding a modified plank position with your legs off the right side of the front platform, 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 table top

  • Target muscles are core, shoulders, arms

  • Transition

    • In 10 seconds, you’re going to (set them up for the variation)

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

  • Cross your legs / feet

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 feet to fly

Super Twisted 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, swing your legs off the right side of the back platform (knees stacked)

  • 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 with your legs off the right side of the back platform, 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 table top

  • Target muscles are obliques, shoulders

  • Transition

    • In 10 seconds, you’re going to (set them up for the variation)

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

  • Cross your legs / feet

Modifications:

  • Go to the front, facing back to perform a Reverse Saw

Variations:

  • Holds / Pulses

  • Seal

Challenge:

  • Go slower

  • Up onto your feet to fly

Super Reverse Twisted Saw

At the back, facing front

(Standard: 1 white spring)

  • Setup

  • Tuck your knees against the carriage strap, knees and legs together, swing your legs off the right side of the carriage (knees stacked)

  • Tuck your forearms in front of the 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 with your legs off the right side of the carriage, inhale as you lengthen your arms to slide the carriage back and out

  • Exhale as your press your forearms down and bend your elbows to slide the carriage forward 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 table top

  • Target muscles are obliques, shoulders

  • Transition

    • In 10 seconds, you’re going to (set them up for the variation)

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

  • Cross your legs / feet

Modifications:

  • Go ton the front, facing front

Variations:

  • Holds / Pulses

  • Seal

Challenge:

  • Go slower

  • Up onto your feet to fly

Twister

At the front, facing front

(Standard: 1 white spring)

(Modification: 2 white springs)

  • Setup

  • Hands on the front handle bars

  • Cross your right foot over your left foot (heels to toes and feet flat as possible) 

  • Slight bend in your elbows

  • Lengthen your legs back into an include push-up position with your legs crossed

  • Engage your core

  • Execution

    • Exhale as you lift from your right oblique while pressing down the right heel to pull the carriage in

    • Inhale as you lower the right oblique and lengthen your legs back to the starting position 

    • If you need to modify add a 2nd white spring

    • Target muscles are obliques, triceps, shoulders, legs

  • Transition

    • In 10 seconds, you’re going to (set them up for the variation)

OR

  • In 10 seconds, the next exercise is…

  • [SET] method

DO NOT:

  • Swing the carriage in with your feet 

  • Let your shoulder go forward past the wrist

Modifications:

  • Bring your feet forward to the edge

  • Add a 2nd white spring

Variations:

  • Holds / Pulses

  • Push-ups

Challenge:

  • Go slower or Move your toes slightly further back on the carriage

Super Reverse Twister

At the back, facing back

(Standard: 1 white spring)

  • Setup

  • Hands on the back handle bars

  • Cross your right foot over your left foot (heels to toes and feet flat as possible) 

  • Slight bend in your elbows

  • Lengthen your legs back into an include push-up position with your legs crossed

  • Engage your core

  • Execution

    • Exhale as you lift from your right oblique while pressing down the right heel to pull the carriage in

    • Inhale as you lower the right oblique and lengthen your legs back to the starting position 

    • If you need to modify add a 2nd white spring

    • Target muscles are obliques, triceps, shoulders, legs

  • Transition

    • In 10 seconds, you’re going to (set them up for the variation)

OR

  • In 10 seconds, the next exercise is…

  • [SET] method

DO NOT:

  • Swing the carriage in with your feet 

  • Let your shoulder go forward past the wrist

Modifications:

  • Bring your feet forward to the edge

  • Add a 2nd white spring

Variations:

  • Holds / Pulses

  • Push-ups

Challenge:

  • Go slower or Move your toes slightly further back on the carriage

Twisted 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

  • Up on your toes onto the carriage, cross your right foot over your left, toes down and heels raised

  • 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 your 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 second white spring

    • You want to look at your toes as you go up and look down at your platform 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 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 the machine

Reverse Twisted Plank to Pike

(Standard: 1 white spring)

(Modification: 2 white springs)

  • Setup

  • Hands down on the carriage shoulder width apart

  • Up on your toes onto the front platform, cross your right foot over your left, toes down and heels raised

  • 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 are 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 hands closer to the edge of the carriage, or add a second white spring

    • You want to look at your toes as you go up and look down at your platform 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 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 Twisted 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

  • Up on your toes onto the back platform, cross your right foot over your left, toes down and heels raised

  • 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 rirse

    • Inhale as you slowly lower down to the starting position

    • 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 and look down at your platform 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 hands as you pike

  • Let your hands go in 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 Twisted Plank to Pike

At the back, facing back

(Standard: 1 white spring)

  • Setup

  • Place your hands on the back platform

  • Up on your toes onto the carriage, cross your right foot over your left, toes down and heels raised

  • 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 your rise

    • Inhale as you slowly lower down to the starting position

    • 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 and look down at your platform 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 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

Oblique Sweep

On the carriage, facing back

(Standard: 2-3 white spring)

  • Setup

  • Kneel on the carriage facing the back platform

  • Right hand picks up the long black strap and left hands holds onto the rope

  • With the left hand, pull the strap towards you and place the long black strap onto your right foot

  • Move over to the right side of the carriage and make sure your knees are hip width apart and hands are shoulder width apart with your fingers waterfalling over the edge of the back carriage

  • Lift your right knee and kick back your leg until it’s straight and in tabletop position

  • Engage your core

  • Execution

    • Inhale as you slowly lower the straight right leg down and forward to your side stopping at 3 o’ clock

    • Exhale as you sweep the straight leg back and up to the starting position

    • Target muscles are shoulders obliques, triceps, shoulders, core, legs

  • Transition

    • In 10 seconds, you’re going to (set them up for their variation)

OR

  • In 10 seconds, the next exercise is…

  • [SET] method

DO NOT:

  • Let your hip sag or lean outwards as the sweeping leg raises

  • Lock out your elbows

Modifications:

  • n/a

Variations:

  • Holds / Pulses

  • Leg Circles

Challenge:

  • Go slower or get up onto your left toes and hover your left knee to fly

Torso Twist

On the carriage, sideways

(Standard: 2-3 white spring)

  • Setup

  • Kneel on the carriage and turn to face the left of the of the machine

  • Right hand picks the short hard handle attached to the long black strap

  • The left hand goes through the triangular portion of the short hard handle to clasp the right hand

  • Bring your arms out in front of your chest and pull the belly button in towards the spine with a soft bend in the elbows

  • Execution

    • Exhale as you hold the cable directly in front of your chest as you turn and twist the upper half of your body to the right

    • Inhale as you slowly untwist to the left stopping no further than 11 o’ clock to maintain tension 

    • Target muscles are shoulders obliques, shoulders, core

  • Transition

    • In 10 seconds, you’re going to (set them up for their variation)

OR

  • In 10 seconds, the next exercise is…

  • [SET] method

DO NOT:

  • Pull the cable to the right with your arms

  • Use your left hand to help push the right hand as you twist and turn right

Modifications:

  • More bending of the elbows to look like you’re hugging a tree

  • Sit down on your heels

  • Move on your knees towards the back platform

Variations:

  • Holds / Pulses

Challenge:

  • Go slower, move on your knees towards the front platform, get up into a squat position 

Torso Twist

On the carriage, sideways

(Standard: 2-3 white spring)

  • Setup

  • Kneel on the carriage and turn to face the left of the of the machine

  • Right hand picks the short hard handle attached to the long black strap

  • The left hand goes through the triangular portion of the short hard handle to clasp the right hand

  • Bring your arms out in front of your chest and pull the belly button in towards the spine with a soft bend in the elbows

  • Execution

    • Exhale as you hold the cable directly in front of your chest as you turn and twist the upper half of your body to the right

    • Inhale as you slowly untwist to the left stopping no further than 11 o’ clock to maintain tension 

    • Target muscles are shoulders obliques, shoulders, core

  • Transition

    • In 10 seconds, you’re going to (set them up for their variation)

OR

  • In 10 seconds, the next exercise is…

  • [SET] method

DO NOT:

  • Pull the cable to the right with your arms

  • Use your left hand to help push the right hand as you twist and turn right

Modifications:

  • More bending of the elbows to look like you’re hugging a tree

  • Sit down on your heels

  • Move on your knees towards the back platform

Variations:

  • Holds / Pulses

Challenge:

  • Go slower, move on your knees towards the front platform, get up into a squat position 

Side 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, and swing your legs off the right side of the carriage (knees stacked)

    • 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 right oblique, 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 right oblique 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

  • 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. Lift from your right oblique rounding your spine like a rainbow

  • 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 Side 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, and swing your legs off the right side of the front platform (knees stacked)

    • 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 right oblique, 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 right oblique 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

  • 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

  • Allow 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 Side 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, and swing your legs off the right side of the back platform (knees stacked)

    • 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 right oblique, bringing the carriage in until your knees are 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 right oblique 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

  • 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 right oblique rounding your spine like a rainbow

  • Allow 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 Side Kneeling Crunch

At the back, facing back

(Standard 1 white spring)

  • Setup

    • Tuck your knees against the carriage strap, and swing your legs off the right side of the carriage (knees stacked)

    • 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 right oblique, 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 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

  • 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). Lift from your core rounding your spine like a rainbow

  • Allow your knees to go in past your hips or you’ll lose tension

Modifications:

  • Turn around to be at the back, facing 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

Mermaid Crunch

At the back platform, facing sideways

(springs: not applicable)

  • Setup

    • Sit at the back platform facing the left of the machine

    • Your thigh will be on top of the back platform facing the direction you’re looking and the the calf will be out towards the right pointed towards the front platform

    • Tuck your right foot underneath the floor strap, which can be pulled closer or pushed out further to match your height

    • Place your left hand behind your back and right hand behind your head

    • Meet me down and left to be parallel with the floor and engage the core

  • Execution

    • Exhale as you crunch up and right guiding your right elbow to your right outer thigh

    • Inhale as you lower down and left to the starting position

  • Transition

    • In 10 seconds, you (set them up for their variation)

OR

  • In 10 seconds, the next exercise is…

  • [SET] method

DO NOT:

  • Let the shoulder fall forward. Your body is in line from the head, shoulders, hips, legs, and feet

  • Swing upwards

Modifications:

  • n/a

Variations:

  • Holds / Pulses

  • Mermaid twist

Challenge:

  • Go slower