Oblique Crunch *on the back

3-POINT SET-UP:

1. Elbows on the (front platform / carriage)

2. Knees on the (carriage / platform) . Your knees point 45 degrees towards the __

3. Hips up in a modified plank and hold

Body Part • Direction • Action Verb:

• Keep a neutral spine and PIKE your hips towards the ceiling

• Resist back to your modified plank

Range of Motion:

• STOP before you feel your spine rounding. Before your knees come past your hips.

 Kinetic Checkpoints:

HEAD:
❌ Keep your gaze in a fixed position OR look back at your knees

✅ Allow your neck to move naturally with your spine

SHOULDERS:
❌ Allow your shoulders to rock front or back
❌ Sink into your shoulders or lift up so much so that you’re rounding your upper back

✅ Find and maintain a neutral shoulder / scapula position
✅ Think of a “wide collarbone” and a “flat line from shoulder to shoulder”

HIPS:
❌ Arch your lower back or tuck your hips under
❌ Over-rotate so that your hips are pointed directly to the side

✅ Find and maintain a neutral spine
✅ Rotate your hips just 45 degrees or 1/8th of a turn to the side for a natural amount of torso rotation

KNEES:
❌ Over-rotate so that your knees point directly to the side

✅ Keep your knees stacked and rotated just 45 degrees or 1/8th of a turn to the side

HANDS/FEET:

Talking Points:

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