Tick Tock

Plane of Motion

Transverse

Muscle Focus

Spinal Flexors

Rectus Abdominis, External Oblique, Internal Oblique, Transversus Abdominis

The TA helps stabilize the lumbo-pelvic region and assists with rotation.

Spinal Rotators

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

Twist the waist and keep the work out of the lower back.

Other Muscles at Play

Spinal extensors & rotators assist with rotation though the main focus is on the obliques.
Hip flexors keep the legs lifted in the air.
Hip adductors keep the legs together.
Knee extensors keep the knees bent at a 90-degree angle against gravity or completely straight.
Plantar flexors keep the feet pointed.

Objectives

Strengthen the muscles needed for spinal rotation, particularly the oblique abdominal muscles.
Contracting the leg muscles isometrically to stabilize the legs and hips against spinal rotation.
Increase scapular stabilization in opposition to trunk rotation.
Teaches how spinal rotation originates from the waist and not the hips. Keep the hips stabilized while rotating through the waist, keeping the legs the same length and connected.
Prepares the body for more complex exercises that include spinal rotation like Corkscrew.
Focus on breathing to synchronize the movement.