Short Box: Twist

Plane of Motion

Sagittal & Transverse

Spring Setting

Heavy

All Springs

Muscle Focus

Spinal Flexors

Rectus Abdominis, External Oblique, Internal Oblique

Round the spine to roll back in a c-curve.
Maintain the pelvic tuck and c-curve as the spine rotates.

Anterior Spinal Stabilizer

Transverse Abdominis

Provide lumbo-pelvic stabilization.
Assist with the spinal flexors in maintaining the c-curve as the spine rotates.

Spinal Rotators

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

Rotate the spine to twist side.

Other Muscles at Play

Hip flexors assist the spinal flexors to maintain the flexion and roll back.
Dorsiflexors keep the feet flexed and supported under the foot strap.
Shoulder flexors and adductors keep the arms straight forward in front of the shoulders and held in the air against gravity.
Scapular adductors & depressors keep the shoulders down away from the ears and stabilized as the spine rounds.

Objectives

Encourage the simultaneous contraction of deep posterior spinal group and abdominal muscles to stabilize the upper body during flexion & rotation.
Using the obliques to rotate the torso while keeping the pelvis stable.
Focus is placed on abdominal control and pelvic stability as the body curves, rolls back, and rotates.
Ensure scapula depression for shoulder stability.
Focus on breathing to synchronize movement.