Set-Up:
Place your hands on the Jumpboard, shoulder-width apart.
Position both feet in the centre of the carriage or up against shoulder rests (dependent on layer variations) always on the balls of the feet (Shortbox option also avaliable- this spring setting would be 1B only).
Step out into a plank with straight arms and shoulders slightly behind the hand line. Engage the core and maintain a long line from head to heels.
Movement:
Exhale: Press the carriage away to create a long body stretch. Keeping the arms straight and upper body stable.
Inhale: Draw the knees underneath the hips by pulling the carriage in. Extend the legs back out to return to the long plank position and repeat.
Main focus:
Core and quadricep strength and stability, with an emphasis on abdominal control and dynamic plank stability.
Primary Muscles Worked:
Rectus abdominis and transversus abdominis: primary core control and trunk stability.
Internal and external obliques: assist with trunk stability during the knee tuck.
Deltoid muscles: support the shoulders and upper body.
Serratus anterior: supports scapular stability and control.
Hip flexor muscles: draw the knees towards the chest during the tuck.
Quadriceps: support leg extension and plank stability.
Jumpboard required
1.Ball: Place the ball between the thighs. Gently hold and squeeze it throughout the movement to increase the adductor challenge and enhance core awareness.
1. High Plank Twisters: From a high plank, rotate the knees from side to side with the heels lifted to increase oblique engagement.
2. See-Saw: From a high plank, shift the weight forward over the shoulders, then rock back, maintaining a strong, stable core throughout the movement.
3. Double-Leg Pike: From a high plank, perform a small core crunch as you pike the hips, return to high plank, then lower back with control while maintaining core engagement.
1. Hold: Hold either position, depending on the spring setting.
2. Small Tucks: Reduce the range of motion and perform small movements in and out while maintaining core stability.
1B; 1Y or 1R.
Regression:
Adjust the spring setting to suit the client. More springs may provide greater stability for some clients, while fewer springs may reduce the amount of push power required. Be mindful that using springs that are too heavy can increase wrist loading and discomfort.
Progression:
Slow the tempo to increase time under tension and further challenge stability and control. Use 1B spring.
Modification:
Kneeling Ab Roll-Out: Remove the box (if being used) kneel on the carriage using 1B spring. Keep the arms straight and perform an abdominal roll-out while maintaining a neutral spine and controlled core engagement throughout the movement.
Option 2: Place the hands on the rails instead for additional support.