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