Set-up:
Place hands shoulder-width apart in the center of the box. Step feet onto the platform and press out into a plank position.
Movement:
Pike: Exhale, pull the carriage in by lifting hips toward the ceiling. Keep heels elevated and shoulders stacked over wrists.
Return to Plank: Inhale, lower hips back to plank. Keep heels elevated and shoulders stacked over wrists.
Hold Plank:
Pause in high plank to build endurance and core stability.
(Wide) Mountain Climbers:
Drive knees to chest or out to the sides (wide), alternating, while maintaining plank alignment.
Plank See-Saw:
Push hands forward and back.
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 hands 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).