Oblique Sweep

Frog Kicks & Oblique Sweeps Video

3-POINT SET-UP:

1. Grab a long black cable and place on middle/arch of primary moving leg

2. Hop into a tabletop/quadruped position on the moving carriage facing the back

3. Extend your moving leg, lifting to hip level behind

Body Part • Direction • Action Verb:

• Keeping your moving leg fully extended, slowly sweep your leg laterally down towards the floor, while maintaining a tabletop position outside of the prime moving leg.

Range of Motion:

• While keeping both hip bones facing towards the carriage AT ALL TIMES, lower/resist the leg down, stopping before the foot hits the floor or travels past the hip. Laterally sweep behind, stopping before leg passes hip height.

 Kinetic Checkpoints:

HEAD:

SAME AS PLANK.

SHOULDERS:

❌ Shoulders collapse/excessively retract and shrug (elevation)

✅ Keep both shoulders leveled and away from your ears, packed into place. Think of pushing away from carriage to draw shoulder blades apart.

HIPS:

❌ Weight shifts towards stabilizing hip

❌ Moving leg lifts above hip upon full extension, tipping pelvis forward (arching low back)

❌ Hips shifting back and forth

✅ Keep an equal weight distribution, torso is parallel to moving carriage at all times

✅ Align ankle with hip when leg is fully extended, maintaining a neutral pelvis/spine

✅ Keep stabilizing hip in alignment with knee throughout entire range of motion

KNEES:

✅ Keep stabilizing knee on the opposite side of the imaginary center line along carriage

HANDS/FEET:

✅ Keep shoulders slightly behind wrist

Talking Points:

• Avoid any lateral flexion of the torso throughout this movement. Maintain space between you ribcage and hip bones at all times.

• Even though the leg is the prime mover, this is primarily a deep core stabilizer/oblique exercise because of the light spring load (both obliques are working)