Fierce45 Denver
high intensity | low impact | intentional movement

NEW MOVES

new moves

Our newest on one page for easy access and class planning! 

standing TORSO TWIST

Body Position – Standing in a squat behind the side of the carriage facing the side wall. Working oblique towards the back of the room.  Long black cable comes to both hands in the center of the chest. Spine is long with shoulders directly above the hips. Both hands are on the handle with hands directly in front of the chest.

Movement – Using the obliques, rotate the torso and arms towards the front of the room as legs lighten. Keeping the hands directly in front of the chest throughout the movement and hips stay stationary. Primary Mover is the oblique that is closest to the back of the machine. Keep the tension constant on the cable. Spine is stable throughout the entire movement. The head and neck follows the alignment of the spine. 

Muscles –  Obliques, shoulders, legs

Range of Motion –  Pulling exercise, torso rotates and twists as hips stay stationary and elbows/hands do not past mid-line. Legs bend in and out of a squat.

Variations– 

  • Extend hands out further from body
  • Body can move closer to front of machine
  • One hand on black handle instead of both

Modifications (easier) – 

  • Hands closer to chest
  • Hands on strap rather than cable,
  • Body moves closer to back of machine
  • Lighten spring load

General Notes –  Hips square and rotate only through torso, hold onto a beach ball, do not twist back past midline, elbows in line with armpits. 

 

Flying glider

Body Position – Knees line 1 or first seam line, hands to the top edge of the handlebars and forearms to the bars. Hips down in a modified plank.

Movement – Press through palms as you straighten arms pulling the carriage in. Elbows hug in and back to extend down to the handlebars. 

Muscles –  Center core, arms

Range of Motion –  Extension and bend of arms on the handlebars. Lower stays in a modified plank.

Variations– 

  • Back flying glider

Modifications (easier) – 

  • Limit ROM
  • Hands to the platform for glider

General Notes –   Stress hips low in a modified plank, core engages to lower and extend arms. Watch dipping of lower back.

Carriage cable crunch

Body Position – Seated on the carriage facing the front with black cables in hand. Torso hinges back with feet under the front carriage strap. Arms are over head, fist touching. 

Movement – Using the center core, begin to crunch the torso, pulling forearms to knees the lightening back out. Keep the tension constant on the cable. Spine is stable throughout the entire movement. The head and neck follows the alignment of the spine. 

Muscles –  Center core, triceps

Range of Motion –  Pulling exercise, torso crunches as hips stay stationary and elbows hug in. 

Variations– 

  • Extend hands out further from body
  • Body can move closer to the front of the machine 
  • One hand on black handle instead of both-must switch

Modifications (easier) – 

  • Hands on strap rather than cable,
  • Body moves closer to back of machine
  • Lighten spring load

General Notes –  Crunch through torso and upper body, come in to flexion

 

floor twisted plank to tabletop

Body Position – 

Movement –  

Muscles –  Obliques, upper body

Range of Motion –  

Variations– 

  • Extend hands out further from body
  • Body can move closer to line 1 
  • One hand on black handle instead of both

Modifications (easier) – 

  • Hands closer to chest
  • Hands on strap rather than cable,
  • Body moves closer to line 3
  • Lighten spring load

General Notes –  

Back platform cable crunch

Body Position – Seated on the back platform facing the back or front of the room. Legs elevated in a boat position. Both short cables in hands, palms facing up.  Spine is long with torso hinged back. 

Movement – Using the center core, lengthen legs out and torso back as arms extend out in a bicep extension. Torso and legs come back into as arms pull back into enter.  Spine is stable throughout the entire movement. The head and neck follows the alignment of the spine. 

Muscles –  Center core, Arms

Range of Motion –  Pulling exercise, torso and legs lower as arms reach. Arms resist in as torso and legs come in.

Variations– 

  • Extend hands out further from body
  • Torso/ legs and arms extend further
  • One hand on cable handle instead of both- must switch

Modifications (easier) – 

  • No movement in arms
  • Hold torso and legs
  • Release cables
  • Lighten spring load

General Notes –  Soft bend in knees, block between legs for hip flexor. Stress core wrapping in to stabilize center core.

 

tabletop toe taps

Body Position – 

Movement – 

Muscles –  Obliques, upper body

Range of Motion –  

Variations– 

  • Extend hands out further from body
  • Body can move closer to line 1 
  • One hand on black handle instead of both

Modifications (easier) – 

  • Hands closer to chest
  • Hands on strap rather than cable,
  • Body moves closer to line 3
  • Lighten spring load

General Notes –  

 

flying side crunch

Body Position – 

Movement – 

Muscles –  Obliques, upper body

Range of Motion –  

Variations– 

  • Extend hands out further from body
  • Body can move closer to line 1 
  • One hand on black handle instead of both

Modifications (easier) – 

  • Hands closer to chest
  • Hands on strap rather than cable,
  • Body moves closer to line 3
  • Lighten spring load

General Notes –  

 
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sideplank hinge crunch

Body Position – 

Movement –

Muscles –  Obliques, shoulders

Range of Motion –  

Variations– 

  • Extend hands out further from body
  • Body can move closer to line 1 
  • One hand on black handle instead of both

Modifications (easier) – 

  • Hands closer to chest
  • Hands on strap rather than cable,
  • Body moves closer to line 3
  • Lighten spring load

General Notes –  

 
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Bungee crunch

Body Position –  

Movement –  

Muscles –  Obliques, shoulders

Range of Motion –  

Variations– 

  • Extend hands out further from body
  • Body can move closer to line 1 
  • One hand on black handle instead of both

Modifications (easier) – 

  • Hands closer to chest
  • Hands on strap rather than cable,
  • Body moves closer to line 3
  • Lighten spring load

General Notes – 

 
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