Set-up:
Place forearms on the center of the box, elbows under shoulders. Step feet onto the platform and press out into a forearm plank.
Movement:
Pike: Exhale, pull the carriage in by lifting hips toward the ceiling. Keep heels elevated and shoulders stacked over elbows.
Return to Plank: Inhale, lower hips back to forearm plank. Keep heels elevated and shoulders stacked over elbows.
Hold Plank:
Pause in elbow plank to build endurance and core stability.
(Wide) Mountain Climbers:
Drive knees to the sides (wide), alternating, while maintaining plank alignment.
Forearm Plank See-Saw:
Push elbows forward and back.
Knee Bends:
Small bend and stretch of the knees to increase lower abdominal work.
1B
6th, 3rd, 2nd
Short box
Inhale plank preparation, exhale to pike hips up.
Muscles Worked:
Deltoids and scapular stabilisers to support arm weight.
Erector spinae and transverse abdominis for spinal control.
Gluteals and hamstrings for hip lift.
Rectus abdominis for pike and core stabilisation.
Mobilised:
Shoulders and thoracic spine through weight-bearing and controlled movement.
Hip flexors and hamstrings through pike articulation.
Regression:
Place elbows closer to the back of the machine on the box to shorten the carriage movement and increase control.
Progression:
Reduce spring tension to make the carriage less stable (1Y), increasing core demand.
Feet (Advanced): elevate the feet on the footbar to intensify the pike and further challenge core strength.
Modification:
Without box on knees (modified version).