Set-Up:
Place legs into the larger loops, straps positioned just above the knees.
Lie centered on the carriage.
Bring legs to tabletop position.
Interlace hands behind the head, elbows wide.
Movement:
Curl head, neck, and shoulders into an abdominal lift.
Exhale, extend one leg to 45° as the opposite knee stays in tabletop.
Rotate the torso slightly toward the bent knee.
Inhale, switch legs.
Exhale, extend the opposite leg as the other knee bends in to tabletop.
Continue alternating with a controlled rhythm.
Crunches in the Centre:
Perform small centre crunches with legs in tabletop to intensify abdominal work.
Hold a Teaser Balance:
Pause in a teaser (V-sit) position to challenge balance and core endurance.
1B 1Y
6th, 3rd, 2nd
Exhale to lift and rotate, inhale to lower.
Muscles Worked:
Rectus abdominis and transverse abdominis for core stability.
Obliques for torso rotation.
Hip flexors for leg cycling.
Mobilised:
Hip joints through cycling motion.
Thoracic and lumbar spine through gentle rotation and core control.
Regression:
Perform a curl-up keeping the feet down on the carriage to reduce intensity and support spinal control.
Progression:
Slower movement.
Modification:
Without straps- single leg stretch.