Set-up:
Place hands on the center of the box, shoulders width apart. Step feet onto the platform, body in a plank with spine neutral.
Movement:
Glide Out: Inhale, push the carriage out by bringing hands in front of the shoulder line.
Glide In: Exhale, bring the carriage in by stacking hands under the shoulders.
Hold Plank:
Hold a static plank to build endurance or hold “glide out” position.
(Wide) Climbers:
From plank, drive one knee out to the side toward the elbow, alternating sides to add oblique activation.
1B
6th, 3rd, 2nd
Short box
Exhale rock forward, inhale come back to plank.
Muscles Worked:
Deltoids and scapular stabilisers for shoulder control and support.
Erector spinae and transverse abdominis for spinal stability.
Rectus abdominis for core control.
Gluteals and hamstrings to stabilise the lower body.
Obliques for rotational stability.
Mobilised:
Shoulders through controlled hand movement.
Regression:
Reduce range of motion.
Springs: increase spring tension to add stability and support to the carriage- this will increase shoulder work.
Progression:
Increase the range of motion.
Springs: use lighter springs to make the carriage less stable, requiring more shoulder and core engagement (1Y).
Modification:
Take the box away and perform the movement from a kneeling plank. Modified See-Saw.
Hold:
Add a hold at the end of the backward glide. Pause when you are fully glided backward and hold for 2–3 seconds before returning.
Tempo variation:
slow forward, slow opening of the carriage.