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[solidcore] coach training > Obliques > Flashcards

Obliques Flashcards

1
Q

Oblique Spring Loads (Black Side)

A

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

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2
Q

Oblique Spring Loads (Gray Side)

A

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

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3
Q

Twisted Plank (transition formula)

A

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

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4
Q

Twisted Plank (action/form cues)

A
  • Engage your abs, keep your core pulled in
  • Squeeze your glues - protect your lower back
  • Straight line from head to tailbone - maintain neutral spine
  • Eye gaze is straight down - decrease strain on neck
  • Feet twisted
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5
Q

Twisted plank (modifications/amplifications/variations)

A

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

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6
Q

Oblique Crunch spring loads (black side)

A

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

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7
Q

Oblique Crunch spring loads (gray side)

A

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

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8
Q

Oblique Crunch - Transition Formula

A

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

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9
Q

Oblique Crunch (action/form cues)

A
  • Squeeze your abs, increasing the contraction to crunch and bend knees into opposite elbow of active oblique. Straighten body to return to a twisted plank position.
  • Shoulder stationary, stacked over elbows to protect spine and engage upper back
  • Knees together during crunch to activate your inner thighs
  • Eye gaze at belly button during crunch to maintain neutral spine and decrease strain on neck
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10
Q

Oblique Crunch (modifications/amplifications/variations)

A

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

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11
Q

Elevated Oblique V-Up Spring Loads (gray side)

A

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

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12
Q

Elevated Oblique V-Up - Transition Formula

A

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

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13
Q

Elevated Oblique V-Up (action/form cues)

A
  • Squeeze your active oblique, increase contraction to pike hips up to ceiling, drawing carriage in 80% of the way
  • Shoulders are square t the back of the room
  • Feet heel to toe to support balance and keep obliques active
  • Legs straight
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14
Q

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

A

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

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15
Q

Twisted plank extension - spring loads (black side)

A

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

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16
Q

Twisted plank extension - spring loads (gray side)

A

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

17
Q

Twisted Plank Extension - transition formula

A

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

18
Q

Twisted Plank Extension (action/form cues)

A
  • Engage obliques, increasing the contraction to rock shoulders back behind elbows or shift shoulders out
  • shoulders/elbows go out 90% of the way
  • hips stay lifted - keep lower obliques engaged and protect spine
  • Tailbone tucked, lower back rounded to protect spine
  • Eye gaze to carriage/platform
19
Q

Twisted Plank Extension (modifications/amplifications/variations)

A

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

20
Q

TPE w/ Crunch Combo - spring loads (black)

A

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

21
Q

TPE w/ Crunch Combo - spring loads (gray)

A

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

22
Q

TPE W/ CRUNCH (action/form)

A

Combination and modified plank crunch and plank extension

23
Q

TPE w/ crunch (modify/amplify)

A

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

24
Q

High Twisted Plank Extension - spring load (black side)

A

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

25
Q

High twisted plank extension - spring load (gray side)

A

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

26
Q

High TPE (Transition Formula)

A

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

27
Q

High TPE (Form/Action)

A
  • engage obliques, increasing the contraction to rock shoulders back behind hands. Engage lats, active oblique to restack shoulders on top of hands.
  • twisted modified plank, rocking shoulders back
  • hips stay lifted to keep obliques engaged and protect spine
  • shoulders/elbows only go out about 90% of the way
  • tailbone tucked, lower back rounded to keep lower abs engaged and protect spine
  • eye gaze to carriage/platform
28
Q

High TPE (modifications/amplifications/variations)

A

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

29
Q

Side Plank spring load - black side

A

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

30
Q

Side plank spring load - gray side

A

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

31
Q

Side plank transition formula

A 
In 15 secs, side plank on \_\_\_\_
In 12 secs, forearm on \_\_\_\_, feet stacked on \_\_\_\_
In 8 secs, hips open towards \_\_\_\_
In 5 secs, side plank on \_\_\_\_
3, 2, 1 side plank!
32
Q

Side plank form/action cues

A
  • engage your abs, keep your core pulled in
  • squeeze your glutes to protect your lumbar spine
  • hips and shoulders square to whichever way you’re facing
  • straight line from head to tailbone to toes - maintain neutral spine
  • feet stacked, toes flexed to engage legs and support spine
  • drive forearm into platform or carriage creating a stable shoulder
  • opposite arm extended to air
33
Q

Side plank (modify/amplify/variations)

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

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