Set-up:
Come to a plank position with hands on the box underneath the shoulders and feet on the platform.
Movement:
Exhale, bring the carriage in by bending the knees toward the same-side elbow.
Inhale, return to plank.
Alternate to the other side or repeat on the same side depending on programming, keeping the hips in line with the shoulders throughout.
Hold Plank:
Maintain full plank for endurance.
Climbers on Box:
Perform alternating knee drives for a dynamic challenge.
1B
6th, 3rd, 2nd
Inhale in plank, exhale to rotate towards one knee and repeat.
Muscles Worked:
Deltoids and scapular stabilisers for upper-body support.
Transverse abdominis and rectus abdominis for core stabilisation.
Obliques for rotational control during knee-to-elbow movement.
Gluteals and quadriceps to maintain full-body tension.
Muscles Mobilised:
Thoracic spine through rotation.
Regression:
Regular plank to table.
Springs: increase spring tension to help with stability (too much may increase challenge).
Progression:
Add a brief hold at the end range of the knee drive to intensify control and engagement.
Springs: reduce spring tension to increase carriage instability and core demand.
Modification:
Kneeling: drop knees onto the platform, glue knees together, and place hands in front of the box on the carriage. Rotate to one side or alternate depending on programming.