Set-up:
Place hands in the center of the box, shoulder-width apart. Step feet on the platform and press out to plank. Maintain a long spine throughout the exercise.
Movement:
Knee Drive: Exhale, drive knee towards the chest line, keeping spine long (alternate knees).
Oblique Variation: Exhale, alternately drive knees toward the same-side elbow to engage obliques, maintaining a neutral spine.
Hold High Plank:
Maintain a static high plank on the box with feet on the platform to build stability.
Slow Knee Drives:
Slow the tempo down to build endurance and control.
Add Shoulder Taps:
Tap one shoulder with the opposite hand between knee drives for an extra anti-rotation challenge.
1B
Advanced – 1Y
6th, 3rd, 2nd
Short box
Exhale to bring knee to elbow, inhale release to plank.
Muscles Worked:
Rectus abdominis for core stabilisation.
Obliques for lateral and rotational control.
Deltoids and scapular stabilisers to support arm weight.
Erector spinae for spinal alignment.
Gluteals and hip flexors to drive the knees.
Muscles Mobilised:
Shoulders and thoracic spine through weight-bearing.
Progression:
Use lighter springs to make the carriage less stable and increase core demand.
Modification:
Perform the movement from a kneeling position with knees on the platform and hands on the carriage.
Cross body & Wide drivers:
Alternate between wide and cross-body drivers: For example, 2 wide knee drives, then 2 cross-body (knee to opposite elbow).