Criss Cross

Plane of Motion

Transverse & Sagittal

Muscle Focus

Spinal Flexors & Anterior Spinal Stabilizer

Rectus Abdominis, External Oblique, Internal Oblique, Transversus Abdominis

To keep the spine flexed forward.
To stabilize the lumbo-pelvic region.

Spinal Rotators

External Oblique (opposite side), Internal Oblique (same side), Erector Spinae (same side), Semispinalis (opposite side), Deep Posterior Spinal Group (opposite side)

To rotate the trunk

Other Muscles at Play

Hip flexors bend the knee into the chest and resist gravity when straight.
Hip extensors & knee extensors straighten the leg.
Plantar flexors to point the feet.

Objectives

Focus on maintaining the trunk in flexion and the hips stable with the tailbone anchored as the legs bicycle and the trunk rotates.
Develop differentiation of femur in pelvis.
Develop coordination of rotation and leg movements.
Develop awareness that rotation comes from the waist not the hips, neck or shoulders.
Turn on the slings system (obliques).
The lower back is imprinted while the pelvic remains in neutral to ensure a strong connection to the core. Cueing to work from the pelvic floor muscles helps to provide lumbo-pelvic stabilization.
Focus on breathing to synchronize the movement.