04/18/2026
🔥 CORE FUNDAMENTALS
1. High Crunch
Hands on handlebars, tiptoes by the front carriage strap
Soft bend in knees
Hips in line with shoulders
Press carriage out without letting hips drop, then draw knees back under hips
2. Tabletop Crunch
Straight arm plank, hips in line with shoulders
Draw knees in to a 90° bend
Extend legs long without dropping hips
3. Pike to Plank
Shoulders stacked over wrists
Hips in line with shoulders
Pike hips up toward the ceiling, then slowly lower back to plank
4. Straight Arm Extension
Modified kneeling plank
45° angle from head to knees
Press shoulders back, then stack back over wrists
5. Forearm Extension
Forearms down, shoulders over elbows
Hips in line with shoulders
Press shoulders back, then return over elbows
6. Kneeling Crunch
Forearms down, shoulders over elbows, hips in line
Press into forearms and draw chin to chest
Round through spine and lift hips up
Stop when knees are slightly behind hips
Return to modified forearm plank
Control > speed.
Every movement is intentional!