Set-up:
Place forearms on the box, elbows under the shoulders.
Position feet on the platform and extend out into a plank.
Movement:
Pull Carriage In: Pull the carriage in by bringing the knees under the hips toward a tabletop position. Keep the back flat and hips in line with the spine.
Push Carriage Out: Push the carriage out to return to a full plank with control.
Repeat: Move smoothly between positions, maintaining a neutral spine and steady shoulders.
Hold Plank:
Pause in full plank to build strength and stability.
Hold Table:
Pause in the tabletop position for added control.
Knee Taps:
In tabletop, lightly tap knees towards the carriage to challenge control and stabilise.
1B
6th, 3rd, 2nd
Short box
Inhale to plank, exhale to table.
Muscles Worked:
Deltoids and scapular stabilisers for shoulder support.
Rectus abdominis and transverse abdominis for core stability.
Gluteals and quadriceps to control leg movement.
Muscles Mobilised:
Spinal extensors as the torso lengthens back into plank.
Option to add PILAT3S Ball:
Squeeze the ball between knees or thighs throughout the movement for inner-thigh engagement.
Regression:
Make the range of motion smaller with a shallow knee bend and stretch.
Springs: use more springs to support pulling the carriage in; this reduces core load but increases demand through the shoulders.
Progression:
Shift shoulders behind the wrist line during the exercise, and/or add longer holds in plank or tabletop to intensify control.
Springs: use fewer springs (e.g., 1Y) to increase instability and core demand.
Modification:
Move to a modified plank with forearms on the carriage, similar to an ab roll-out.
(Advanced) Single Leg Plank To Table:
Perform a single-leg plank to table with one leg hovering in tabletop throughout the exercise.
Ball:
Squeeze the ball between knees or thighs throughout the movement for inner-thigh engagement.