Spring Load: 1Y
Time: 1 min

Machine Set Up:
Front of the machine
Facing front

Other Possible Directions:
Reverse Wheelbarrel
Back Wheelbarrel
Reverse Back Wheelbarrel

Variations:
Bigger range of motion (advanced)
Narrower hand position (advanced)
Full plank position (advanced)
0y, at fr...

Spring load: 1y
Time: 1 min

Machine Set Up:
Front of machine
Facing front

Other Possible Directions:
Reverse Tricep Press
Back Tricep Press
Reverse Back Tricep Press

Variations:
Full plank position on toes
0y at front of machine

Modifications:
When elbows come down to platform, allow sho...

Spring load: 1y
Time: 1 min

Machine Set Up:
Front of the machine
Facing front

Other Possible Directions:
Reverse Kneeling Crunch
Back Kneeling Crunch
Reverse Back Kneeling Crunch

Variations:
2y at back of machine
Only for Back Kneeling Crunch, move knees to front edge of back platform...

Spring load: 1y
Time: 30 sec when done alone, 1 min when done in combo with Kneeling Crunch

Machine Set Up:
Front of machine
Facing front

Variations:
Big range of motion
Full plank position
0y at front
2y at back
Inchworm (one See Saw + one Kneeling Crunch)

Modifications:
Limit rang...

Spring load: 1y
Time: 1 min

Machine Set Up:
Front of machine
Facing front

Other Possible Directions:
Reverse Plank to Pike
Back Plank to Pike
Reverse Back Plank

Variations:
Forearm Plank to Pike
- slightly more challenging than straight arm
Floor Plank to Pike:
- facing front or facin...

Spring Load: 1y
Time: 1 min

Machine Set Up:
Front of machine
Facing front

Other Possible Directions:
Reverse Tabletop
Back Tabletop
Reverse Back Tabletop

Variations:
0y at front

Modifications:
Come knees and mimic hip/abs motion
2y at front
0y at back

Spring Load: 1y
Time: 1 min

Machine Set Up:
Front of machine
Facing front

Other Possible Directions:
Reverse Catfish

Variations:
Add push-up each repetition
0y at front

Modifications:
For Reverse Catfish, turn back handlebars to face the front in parallel position
Turn handlebars in...

Spring Load: 1y
Time: 1 min

Machine Set Up:
Front of machine
Facing back

Other Possible Directions:
Reverse Big Spoon

Variations:
0y
Add a tricep dip when hips are over the platform/torso upright
Taller clients can place feet under Front S-Strap

Modifications:
2y for Big Spoon
0y for...

Spring load: 1y
Time: 1 min

Body Placement:
Stand on front platform
Facing back

Variations:
Cue slower movement if used as warmup; cue faster movement if mid-routine or in final abs series
Move more quickly (raises heart rate)
Straight-leg burpees; good for warmup because includes a stretc...

Spring load: 1y
Time: 1 min

Body Placement:
Sit on back edge of Back Platform
Toes tuck under Back S-Strap

Variations:
Tempo
2y
Can be used as an oblique exercise with an appropriate variation
Sit-up with a twist to one side at the top, Bow and Arrow, Russian Twist to one side

Modificati...

Spring load: 1y
Time: 30 sec

Body Placement:
Varies

Modifications:
Come to knees

Spring load: 1y
Time: 30 sec

Body Placement:
Varies

Modifications:
Come to knees

Spring load: 4y-LB
Time: 1 min, plus 30 sec per variation

Body Placement:
Seat on line 1
Lay down on back
Knees in tabletop position
Black handles over chest

Variations:
Pilates 100's
Bicycles
Leg flutters
Leg crosses
Crunch pulses
Lower body crunches

Modifications:
Keep knees in tabletop...

Spring load: 4y-LB
Time: 1 min

Body Placement:
Seat on line 1
Lay down on back
Black handles over chest
Toes over hips
Legs straight

Variations:
N/A

Modifications:
Lower/lift one leg at a time
Knees slightly bent

Spring load: 3y
Time: 1 min

Body Placement:
Sit on line 2
Balance on tailbone with bent knees
Handles hugging around knees

Variations:
N/A

Modifications:
Keep knees bent in tailbone balance position instead of extending legs
Place tippy toes on carriage to assist with balance instead of ext...

Spring Load: 4Y-LB
Time: 1 min
Machine Set Up:
Facing back
Black Handles in hands

Variations:
Keep fingertips/elbows higher
Isometric Bicep Crunch (keep elbows at two 90-degree angles in a bicep curl isometric hold as you crunch back about halfway and then come back up

Modifications:
Keep...

Spring Load: 4y-LB
Time: 1 min
Machine Set Up:
Facing back
Black handles in hands

Variations:
2-count tempo

Modifications:
Elbows can remain on carriage throughout the movement, for stability or if spring load is challenging for bicep curl
The upper body can remain laying down throughout...

Spring Load: MB
Time: 1 min
Machine Set Up:
Facing front
Front handlebars in parallel position

Variations:
Add kneeling pushup
Elevated hipbreaker (same machine set up, body placement, and general movement as hipbreaker except knees off carriage and legs are extended in full plank positio...

Spring Load: LB-MB
Time: 1 min
Machine Set-Up:
Facing back
Black foot straps in hand

Variations:
Scoot seat back closer to line 3
Slide foot straps closer to knees
Change tempo from traditional 4-count crunch to a 2-count, single count or hold
Change arm positions/motion

Modifications: ...

Spring Load: LB- LB+1Y
Time: 1 min
Machine Set Up:
Face front
Black foot straps in hand

Variations:
Leg Press
Pelvic Lift
Combine these two moves

Modifications:
N/A

Spring Load: Any
Time: 1 Min
Machine Set Up: Back of the machine, facing front

Variations:
Legs straighter
Tempo
Range of motion
Arm placement
Use of hand weights or Pilates ring
Can be used as oblique exercise with appropriate variation

Modifications:
Knees more bent
Arm placement
Limit...

Spring Load: 3-4y
Time: 1 min
Machine Set Up: On carriage, face front, black handles in hands

Modifications:
If felt too strongly in hip flexors, cue flattening feet on the carriage under the front s-strap

Spring load: any
Time: 1 min
Machine Set Up: On Carriage, facing front
Variations:
Tempo
Range of motion
Arm placement
Use of hand weights or Pilates ring
Can use as an oblique exercise with the appropriate variation
Modification:
Arm placement
Limit range of motion