Hands on the box, lift hips, keeping heels high to find a pike, then return to plank position. Hands in the centre of the box under the shoulders. Advanced option: Feet on the footbar.
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. Improve spine mobility.
Progression: 1Y (advanced) or 1B with feet on footbar.
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. Be mindful of who you give this option to.