These moves are at the core of our workout. They're designed to work your muscles on [sweatlana] to the point of [failure]. Our workout will improve your muscular endurance. You will start to see noticeable core definition and an increase in overall muscle tone. You will functionally move better and more efficiently. Learn the basic moves that will transform your body.

select an exercise on the left

plank crunch

  1. Elbows stacked under shoulders
  2. Hips lifted in line w/ shoulders
  3. Bend knees & crunch in, round out spine
  4. Knees stop directly underneath hips

plank extension

  1. Elbows start stacked under shoulders
  2. Push elbows out past shoulders
  3. Hips stay still and lifted in line w/ shoulders, maintain flat back
  4. Bring elbows back underneath shoulders

elevated v-up

  1. Hands on handlebars, weight shifted forward, shoulders shifted slightly in front of hands
  2. Toes behind carriage strap, heels lifted high
  3. Hips stay lifted
  4. Legs straight, engage your core lift your hips, carriage comes in until feet in line w/ hips

elevated crunch

  1. Hands on handlebars, weight shifted forward, shoulders shifted slightly in front of hands
  2. Toes behind carriage strap, heels lifted high
  3. Hips stay lifted
  4. Knees bend, engage your core and crunch in, carriage comes in until feet in line w/ hips

platform lunge

  1. Active (working) leg on platform, weight stays in front leg
  2. Back (non-working) leg on carriage, toes behind strap, back heel lifted
  3. Decelerate backwards and down until front knee is at a 90 degree lunge
  4. Shoulders shifted forward to take tension out of lower back, crown of head pointing towards top of mirror
  5. Contract glutes, drive through front leg heel and come up 80% of the way, never locking out knee at the top

bulgarian split squat

  1. Active (working) leg on ground, calf against bar, weight in heel of foot
  2. Back leg toes behind carriage strap
  3. Hips/shoulders square towards mirror
  4. Torso shifted forward (nose over toes, chin over shin)
  5. Lunge down and back until front leg hovers over back platform
  6. Press through front heel to come up 80% of the way, never locking out at the top

heavy squat

  1. One foot on platform, one foot on carriage against strap, feet hip width distance apart
  2. Bend knees, engage glutes, squat down until butt almost touches back bar
  3. Feet stay hip width distance apart entire movement
  4. Maintain upright chest, come up 80% of the way never locking out at the top

carriage lunge

  1. Active (working) leg on carriage, weight stays in front leg
  2. back (non-working) leg on platform, back heel lifted
  3. Shoulders shifted forward to take tension out of lower back (nose over toes, chin over shin)
  4. Decelerate forward and down until front knee is at a 90 degree lunge, front knee stays stacked over front ankle
  5. Drive through front heel, squeeze hamstrings to come up 80% of the way, never locking out knee at the top

twisted plank extension

  1. Elbows stacked under shoulders, shoulders squared
  2. Left knee on platform, right knee resting on top of left, feet off side of platform
  3. Hips open towards wall, right hip stacked on top of left hip, torso twisted
  4. Hips stay still, contract left oblique, push elbows out past shoulders
  5. Bring elbows back directly underneath shoulders

oblique crunch

  1. Hands on handlebars, weight shifted forward, shoulders 2 inches in front of hands
  2. Toes behind carriage strap, Left foot in front of right, heels lifted
  3. Hips stay lifted & open towards wall, shoulders squared
  4. Contract left oblique, bend knees & crunch in toward right tricep

elevated oblique v-up

  1. Hands on handlebars, weight shifted forward, shoulders 2 inches in front of hands
  2. Left foot in front of right behind carriage strap, heels down flat on carriage
  3. Hips stay lifted & open towards wall, shoulders squared
  4. Legs straight, contract left oblique, hips lift as carriage comes in

elevated oblique crunch

  1. Elbows stacked under shoulders, shoulders squared
  2. Left foot in front of right, heels lifted
  3. Hips open towards wall, right hip stacked on top of left hip, torso twisted
  4. Contract left oblique, bend knees & crunch in toward right tricep

seated upright row

  1. Butt on line 1, feet underneath carriage strap, shoulders behind hips (row-boat position)
  2. Black cables in hands, palms face down, elbows in front
  3. Contract upper back, lift & row elbows high and wide
  4. Slowly bring elbows back to start, never locking out, keep microbend in elbows

seated low row

  1. Butt on line 1, feet underneath carriage strap, shoulders behind hips (row-boat position)
  2. Black cables in hands, palms face each other, elbows in front
  3. Contract upper back & biceps, row elbows back behind you
  4. Slowly bring elbows back to start, never locking out, keep microbend in elbows

seated bicep curl

  1. Butt on line 1, feet in front, shoulders behind hips (row-boat position)
  2. Black cables in hands, palms face up, elbows stay lifted and still
  3. Contract biceps, bring palms toward shoulders
  4. Slowly extend hands back to start, never locking out, keep microbend in elbows

kneeling tricep kickback

  1. Knees between carriage lines 2&3
  2. Black cables in hands, palms face behind you, bend forward
  3. Elbows stay close to ribs, start at 90 degree angle
  4. Contract triceps, extend hands behind you as far as possible, elbows stay still
  5. Slowly bring hands underneath elbows to return to a 90 degree angle

kneeling rear delt press

  1. Knees between carriage lines 2&3
  2. Black cables in hands, palms face behind you, hands start at hips
  3. Contract triceps & upper back, push cables behind you as far as possible
  4. Slowly bring hands back in-line w/ hips

meet [sweatlana]

She is our feisty friend who gives us the best workout of our life. The entire [solidcore] workout is done on top of [sweatlana]. She may seem a little unforgiving at first (because she is) but we are sure she will find her way into your heart…and core…and legs.

1 2 3 4 5 sweatlana machine
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