Movement:
Upper Body / Spinal Flexion
Hip Flexion
Benefits of this movement:
Improve core stability, strengthen upper / lower abdominals.
Prep body for the rest of class.
Major Muscle Groups:
Rectus / Transverse Abs.
Progressions:
Single or DL
Criss Cross ( rotations)
Leg Waves (up + down)
Revers knee tucks / ab crunch
Regression:
Chest Down
Single Leg or TT Legs only
Spring Options
Fundamental: 3R / 3R1Y /3R1B
Intermediate / Sculpt: 3R1B / All Springs
Movement:
Upper Body / Spinal Flexion
Hip Flexion
Benefits of this movement:
Mobilise the spine, strengthen abdominals.
Major Muscle Groups:
Rectus / Transverse Abs/ Hip Flexors.
Progressions:
add weight / ball or MC.
TT leg hover /(boat pose)
Single or Double leg hover.
Teaser
Single Arm overhead / Oblique twist.
Regression:
Knees bend over FB for support
Weight in the hand to assist lift
Hands behind the thighs.
Movement:
Transverse & Rectus abdominus
Shoulder flexion & extension
Benefits of this movement:
Strengthen Lower & Upper abs / strengthen upper body.
Major Muscle Groups:
Lattissimus Dorsi (lats) / Transverse & Rectus abdominus
Progressions:
Single or Double leg extensions
Chest Lift ( flexion)
Hundred
Static Holds
Leg Waives
Reverse Knee Tucks
Diamond Knee / Oblique Rotations
options to build are endless, be creative.
Regression:
Chest Down
Lighter Springs
Knees Closer to Chest
Ankles Crossed
Long Loops
Spring Tensions:
Fundamental: 1R / 1R1Y
Intermediate / Sculpt: 1RY / 1RB / 2R
Movement:
Plank: n\a
Pike: Hip Flexion & extension.
Benefits of this movement:
increase lower back & core strength
shoulder stability
Major Muscle Groups:
Rectus / Transverse abdominus / internal and external obliques / shoulder stabiliser muscle group.
Progressions:
lighter springs
feet to footbar
mountain climbers
single leg raises
hands to platform
walk forwards & back
shoulder glides
commando
box
Regression:
knee hover
forearms down
heavier supportive springs
Spring Tensions:
Fundamental: 1B /1BY /1B stepped up.
Intermediate: /Sculpt: 1B / 1Y / no springs
Benefits of this movement:
increase lower back & core strength stability
Major Muscle Groups:
Transverse abdominus / internal and external obliques / shoulder stabiliser muscle group / glutes.
Progressions:
lighter springs
feet to footbar
waive top arm from hip to ear
hip dips
thread the needle
oblique pike
star
knee tucks
weight or ball in top hand to ceiling
Regression:
bottom knee rested on carriage
top hand supporting
Spring Tensions:
Fundamental: not a fundamental exercise.
Intermediate: 1B / 1Y
Sculpt: 1Y / no springs
Movement:
Shoulder Flexion (also known as Wheelbarrow)
Benefits of this movement:
increased core stability and strength
activate the core muscles while executing the movement
Major Muscle Groups:
Lats / Traps / Rectus & Transverse abdominus / Obliques.
Progressions:
wider hand grip to target lats
narrow hand grip to target triceps
pushup
toes on shoulder pads
single arm
single arm rotations
hold carriage out
low chest press
oblique down stretch ( hands to one corner of FB)
Regression:
heavy supportive springs
4 point kneel
Spring Tensions:
Fundamental: 1R
Intermediate & Sculpt: 1Y / 1B / 1R / 1RY / 1RB
Movement:
Shoulder extension & flexion.
Benefits of this movement:
Increase shoulder & Core stability.
Strengthen Abs
Activate the core muscles while executing the movement
Neutral spine.
Progressions:
lighter springs
feet to shoulder blocks
feet on top of shoulder blocks
single leg lift or knee tuck
hold full extension
Regression:
step feet fwd
knees down (down stretch)
Spring Tensions:
Fundamental: not a fundamental exercise.
Intermediate: 1R / 1RY / 1RB
Sculpt: 1B
Movement:
Hip Flexion & Extension , Shoulder & Pelvic Stability.
Benefits of this Movement:
Trunk stability, Core Strength, Hamstring Flexibility.
Progressions:
Single Leg
Regression:
Load
Foot Position on carriage.
Spring Tensions:
2R // Appropriate for all levels
Movement:
Hip Extension & Rotation ,Rotating the spine on all planes.
Benefits of this movement:
Core Stability, Balance, Side Strength.
Progressions:
Lighter Springs
Shoulder Glide
Single Arm
Feet to Footbar
Regression:
Hip Dips w Rotation
Feet on Platform
Hands on Short Box
Footbar to lower level.
Muscle Groups:
Transverse & Rectus Abdominus, Internal & External Obliques.
Spring Tensions
Intermediate: 1B ,1Y
Sculpt: 1Y, no springs.
Movement:
Trunk, Hip Flexion & Extension, Spinal Rotation
Benefits of this movement:
Core Strength, Strengthening Hip flexors , trunk & pelvic stability.
Progressions:
Leg Extensions
Reverse Knee Tucks
Pulses
Rotations
Regression:
Lighter Spring Tension
Straps off
Ankles Crossed
Muscle Groups:
Transverse & Rectus Adominus, Hip Flexors.
Spring Tensions:
Fundamental: Box Abs no Straps or Straps with 1Y only. ( no double leg extension )
Intermediate/Sculpt: 1B, 1BY, 1R.
Movement:
Slight flexion of the spine & abdominal & hip work.
Benefits of this movement:
Strengthen Abdominals without overloading hip flexors.
Progressions:
Facing Footbar
Add Props
Safety Strap around foot / or none.
Single Leg Lifts
Depth of the roll back
Straight Back Hinge
Rotations
Teaser
Facing Risers:
Holding Straps
Single Leg Lift
Double Leg Lift
Teaser
Full Roll backs & Extension onto Box.
Regression:
Smaller range of motion
Short Loops or Knots for Support
Feet planted to Head Support
No props
Seated on Carriage.
Muscle Groups:
Abdominals
Spring Tensions:
Fundamental: 1R / 1RY
Intermediate: 1B, 1BY, 1R
Sculpt: 1Y, 1B
Movement:
Lateral Trunk Flexion, Thoracic Rotation.
Benefits of this movement:
Developing control & strength through lateral Flexion.
Progressions:
Prop
Longer Lever or Arms etc.
Pulses
Regression:
Hand to Head Support
Cross Arms over chest.
Smaller Range of Motion.
Muscle Groups:
Internal & External Oblqiues & QL.
Spring Tensions:
Anchor Carriage / Use Short Strap to Lengthen Carriage for taller people.
