Core Flashcards
Core Spring Loads (Black Side)
<25: 1 gray
25-50: 1 white
50+: 0 springs
Core Spring Load (Gray Side)
<25: 1 white
25-50: 1 gray
50+: 1 gray 1 white
Plank: Transition formula
In 15 seconds.. Plank in 12 seconds elbows on... toes on... (line 1, black side) in 8 seconds engage abdominals in 5 seconds.. plank in 3,2,1, plank
Plank (Action/Form)
(Action) Engage your abdominals»_space; keep your cure pulled in
Engage your glutes»_space; Protect your lower back
(Form) Straight line from head to tailbone»_space; maintain neutral spine
Eye gaze is straight down»_space; decrease strain in neck
Shoulders stacked on elbows»_space; engage upper back
Tailbone tucked»_space; protect lower back
Plank
Modifications/ Amplifications
Variations
Modifications:
widen stance of feet - hands and toes - modified plank (forearms and knees)
Amplifications:
(Spring side: move elbows to line 2) (Cable side: elbows/toes line 4)
Variations:
Mountain climber: 1. pull knees into chest 2. hip/shoulder pulses 3. rainbow hips
Plank Crunch: Transition Formula
In 15 seconds... Plank crunch in 12 second.. forearms... toes.... (black side, line 1) in 8 seconds.. bend knees in 5 seconds... plank crunch in 3,2,1 plank crunch
Plank Crunch: (Action/Form)
Action:
Bend knees, lift hips slightly
Engage your abdominals
tuck your tailbone and round out your spine, increasing the contraction to crunch knees towards chest
Form:
Shoulders stacked over elbows» protect spine and engage upper back
straight line from head to tailbone» maintain neutral spine
eye gaze at belly button during crunch
Plank Crunch: (Modifications/Amplifications)
Variations
Modifications:
widen stance of feet
hands and toes
modified plank crunch
Amplifications:
SS: elbows on line 2
CS: elbows or toes line 4
Variations:
hold knees under hips
pulse hips up/down at max tension (halfway in crunch)
pulse elbows out/in at max tension
Plank to Pike: Transition Formula
In 15 seconds... plank to pike in 12 seconds... elbows... toes... (black platform, line 1) in 8 seconds.. hips lift in 5 seconds, plank to pike 3,2,1 plank to pike
Plank to pike: (Action/Form)
Action:
Engage abdominals to lift hips, bending the body in half
Maintain a micro bend in legs
As you return to plank, hips pause when they met the line of the shoulders
Form:
Legs straight, toes touch
eye gaze behind you as you lift up & looking down with neck
Maintain neutral spine & decrease strain in neck
Plank to Pike (Modifications/Amplifications)
Modifications:
(on toes) widen stance of feet 8-12 inches
hands and toes
modified plank crunch
Amplifications:
Off SS: elbows to line 2
Off CS: hands black platform bar or ground
Off CS: elbows or toes line 2
Plank Up/Downs: Transition formula
in 15 seconds... plank up/downs in 12 seconds... forearms (black platform) toes line 1 in 8 seconds... low to high plank in 5 seconds... plank up/downs in 3,2,1, plank up/downs
Plank up/Downs (Action/Form)
Action:
Alternate between forearm plank and high plank (switch the initiating arm each repetition)
add speed when form is perfect
Form:
engage your abdominals»_space; keep core pulled in
engage your glutes»_space;protect lower back and minimize hips rocking
straight line from head to tailbone
eye gaze is straight down»_space; decrease strain in neck
Plank up/Downs:
Modifications/ Amplifications
Modifications:
Widen stance of feet 8-12 inches
modified plank (elbows and knees)
Amplifications:
add speed
add push up
Elevated V- Up: Transition Formula
Only off the cable side
In 15 seconds.. Elevated V up in 12 seconds... hands on handle bars toes under strap at line 4 in 8 seconds... legs straight, hips life in 5 seconds... elevated v up in 3,2,1 elevated v up
Elevated V up: (Action/Form)
Action:
send carriage out 6-8 inches» lift hips toward the ceiling without transferring weight to hip flexers
Form:
Elevated plank»_space; straight line from head to tailbone
heels are lifted»_space; no weight on feet/carriage
arms straight with a microbend»_space; decrease impact on joints
shoulders down» decrease tension in traps & around neck
eye gaze is straight down»_space; maintain neutral spine»_space; decrease strain in neck
Elevated V Up:
Modifications/ Amplifications
Modifications:
take off spring
modified plank crunch
Amplifications:
toes in front of strap
toes on line 4
Modified Plank Crunch:
Transition Formula
in 15 seconds... modified plank crunch in 12 seconds... forearms (black platform) knees (line 1) in 8 seconds... hips lift, round spine in 5 seconds... modified plank crunch in 3,2,1 modified plank crunch
Modified Plank Crunch: (Action/Form)
Action:
lift hips, round through your spine
engage your abdominals, increasing the contraction to crunch knees into chest
knees go out only 90% of the way»_space; keeps lower abdominals engaged to protect spine
Form:
Shoulders stacked over elbows»_space; engage upper back
round spine to ceiling»_space; increase tension in the core during the crunch
Eye gaze towards core as hips lift. As hips lower eye gaze returns to platform/carriage
Modified Plank Crunch:
Modification/Amplification
Modification:
adjust spring load
Amplification:
Elbows one inch behind shoulders
Off SS: elbows line 2
Plank Extension:
Transition Formula
In 15 seconds... plank extension in 12 seconds... forearms (black platform) knees (line 1) in 8 seconds... shift shoulders back in 5 seconds plank extension in 3,2,1 plank extension
Plank Extension: (Action/Form)
Action:
Modified plank, hips in front of knees, shoulders/elbows shift backwards/forward
only shift shoulders/elbows as far back as you can keep your lower back rounded
Form:
Tailbone tucked, lower back rounded»_space; keeps lower abdominals engaged, protects spine
Plank Extension: (Modifications/ Amplifications)
Modifications:
Smaller range of motion
Adjust spring load
Amplifications:
Shoulder never fully restack on elbows
On toes
Off SS: Elbows line 2, off CS: elbows line 4 or 3
Plank extension with crunch (combo): Transition Formula
in 15 seconds… plank extension with crunch
in 12 seconds… forearms (black platform) knees (line 1)
in 8 seconds… combo move (one plank extension, one modified plank crunch)
in 5 seconds… add a crunch after extension
in 3,2,1, plank extension with crunch
Plank extension with crunch (combo)
Action/Form
Action & Form:
combination of modified plank crunch and plank extension
Plank extension with crunch (combo)
Modifications:
Adjust spring load
Amplifications:
Shoulders never fully restack before crunch
High Plank Extension:
Transition Formula
in 15 seconds… high plank extension
in 12 seconds… hands wide to line 1 knees on platform
in 8 seconds… shift back in shoulders (or push carriage)
in 5 seconds… high plank extension
in 3,2,1 high plank extension
High Plank Extension:
Action/Form
Action:
Send hands out as far as you can without lower back pressure.
Pull hands back using your lats. & upper abs restacking hands directly under shoulders.
Form:
Engage your abdominals»_space; keep your core pulled in
engage your glutes & tuck your tailbone»_space; protect lower back
eye gaze is straight down»_space; maintain neutral spine & decrease strain in neck
Arms straight with a micro bend»_space; decrease impact on joints
High Plank Extension:
Modifications/ Amplifications
Modifications:
Smaller range of motion
Table top back
Amplifications:
Off SS: Hands narrow, line 2, line 2+ narrow, toes
Off CS: Hands narrow, line 3, line 3+ narrow, toes
Seated Crunch:
ONLY ON GRAY SIDE
Transition Formula:
In 15 seconds… seated crunch
in 12 seconds… sit on cable side platform, feet tucked under the strap at line 4
in 8 seconds… legs straighten as you lean back
in 5 seconds…. seated crunch
in 3,2,1 seated crunch
Seated Crunch:
Action/Form
Action:
Legs straighten as you lean back»_space; crunch knees toward chest by squeezing the abdominals
Chin off of chest, keeping spine neutral»_space; protects lower back
As you crunch knees, shoulders stay behind hips»_space; keeps the core engaged
Form:
Knees together during crunch»_space; activate inner thighs
Seated Crunch:
Modifications/ Amplifications
Modifications:
Shorten range of motion
Hold hands in front of body
Take off spring
Amplifications:
Hands behind head
Hands behind body
Add weights
