Set-up:
Place forearms on the center of the box, elbows under shoulders. Step feet onto the platform, body in a forearm plank.
Movement:
Glide Out: Inhale, push the carriage out by bringing the elbow in front of the shoulders line.
Glide In: Exhale, bring the carriage in by sliding the elbows under the shoulder line.
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 and thoracic spine through controlled forearm 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 thebackward 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.