Set-Up:
Sit on the short box with feet under the platform strap, lifted against the Jumpboard. Extend arms out to a T-shape. Maintain a tall spine before initiating the C-Curve.
Movement:
Exhale: Slowly articulate the spine, coming into a C-curve position. Bring the arms forward, roughly parallel to the shoulders, and maintain the rounded spine.
Inhale: Slowly stack the spine, vertebra by vertebra, returning to sitting tall on the sit bones and opening arms out to a T-shape. Continue this in a controlled way.
Main focus:
Core strength and spinal mobility, with an emphasis on abdominal control and spinal articulation.
Primary Muscles Worked:
Rectus abdominis and transversus abdominis: primary core control during spinal flexion.
Internal and external obliques: assist with spinal flexion and trunk control.
Hip flexors: supports hip and pelvic stability.
Erector spinae: controls the return to an upright position.
Deltoid muscles and trapezius: support arm positioning and upper-body posture.
Jumpboard required
1. Ball: Optional for arm variations, such as passing between the hands, or for inner thigh squeezes.
2. Weighted straps: Optional to add to wrists for additional load and intensity.
1. Oblique Twists: Hold C-curve and add a small rotation of the torso while maintaining the rounded spine. This layer increases oblique engagement.
2. Add Overhead Arms: Reach arms overhead while holding C-curve, then return with control. This layer increases shoulder mobility while challenging core stability.
3. Add Bicep Curl: Hold C-curve and perform controlled bicep curl with weighted straps, keeping elbows close to the body. This layer adds arm strength while challenging core stability and postural control in a rounded spine position.
4. Punches: Add slow rotational punches to engage the obliques and increase rotational core activation.
1. Pulses: Perform controlled pulses up and down with hands at heart level or arms extended to maintain continuous core engagement.
2. Overhead Extension: From a half-hold c-curve position, reach the arms overhead and return them back in line with the shoulders while maintaining the c-curve hold.
3. Punches: Add slow rotational punches to engage the obliques and increase rotational core activation.
4. Arm Variations in C-Curve Hold: In a C-curve position, perform variations such as front raises, small arm circles, lateral raises to challenge upper body endurance and stability.
5. Oblique Twists: Perform controlled torso rotations to target the obliques while maintaining a stable c-curve position.
1R; 1B.
Regression:
Reduce the depth of the C-Curve.
Arms: keep arms on hips or in front of the body to simplify the movement.
Progression:
Arms: added arm variations create increased challenge for core stability.
Modification:
Option to perform a Hinge instead. This provides a flat back option.