Forearms on the box, feet on the platform. Lift hips, keeping heels high to find a pike, then transition to plank position.
1B, Advanced – 1Y.
Down or up.
Short Box.
Inhale in plank to prepare, exhale to pike the hips up.
Develop muscular strength of the transverse abdominis, pelvic floor, multifidus, and obliques. Scapular and pelvic stabilisers, and strengthen hip flexors as prime movers.
Progression: 1Y or 1B with feet on footbar (advanced).
Regression: Add springs – 1R, or kneel on the platform, find a 3/4 plank with hands on the carriage, then return to tabletop.
Advanced option: Feet on the footbar.