Set-up:
Come to a modified plank with hands on the footbar and knees on the carriage. Shoulders stacked, spine neutral. Maintain this plank position throughout the movement.
Movement:
Push Out: Inhale, open the carriage by bringing shoulders behind the hand line.
Return: Exhale, bring the carriage back to the starting position, hands under shoulders. Maintain the modified plank with spine neutral throughout the movement.
Hold Eccentric Phase:
Pause at the farthest point of the push-out.
Press-Ups:
From modified plank position, bend the elbows into a tricep push-up before pushing back to straight arms.
1B
Advanced – 1Y
3rd
Inhale to push carriage away, exhale to come back to 3/4 plank.
Muscles Worked:
Rectus abdominis for core stabilisation.
Transverse abdominis for spinal control.
Deltoids and scapular stabilisers to support arm weight.
Erector spinae for spinal alignment.
Gluteals and hamstrings to stabilise the lower body.
Muscles Mobilised:
Shoulders and thoracic spine through controlled push and pull.
Hip flexors and hamstrings for plank stabilisation.
Foam Cover:
Place under knees for extra cushioning and comfort. – body balance
Ball Between Legs:
Squeeze a ball between the knees or thighs to increase inner-thigh engagement and core connection during the movement.
Regression:
Reduce the distance of the push-out to decrease load and maintain control.
Progression:
Push the carriage further away before returning to increase core and shoulder demand.
Springs: use lighter springs to make the carriage less stable, requiring greater control and stabiliser engagement (1Y).
Press-Up:
Adding a push-up once shoulders are stacked over hands.