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