Set-up:
Place forearms on the platform, elbows under shoulders, palms flat or hands in fists.
Step feet back against the shoulder rests, forming a straight line from head to heels.
Movement:
Hold a static plank, keeping the forearms firmly pressed into the platform.
Maintain a neutral spine, steady shoulders, and level hips throughout the hold.
See-Saw:
Gently shift weight forward and back.
Knee Taps:
Slightly lower knees towards the carriage while maintaining core stability.
Hip Dips:
Bring hips side to side in a controlled motion while keeping shoulders and ankles stable.
1B
6th
Continuous breathing throughout.
Muscles Worked:
Deltoids and scapular stabilisers for upper-body support.
Rectus abdominis and transverse abdominis for core stabilisation.
Gluteals and quadriceps to maintain full-body tension.
Foam cover needed – body balance
Regression:
Shorten the hold time or break it down. Option to do a kneeling forearm plank, keeping a straight line from head to knees to lessen core load.
Progression:
Step feet further away from shoulder rests.
Springs: use fewer springs to increase instability and demand on the core.
Modification:
Use a platform modified forearm plank with elbows on the platform to maintain alignment while reducing load.
Wide Climbers:
Drive knees outward to sides and back while maintaining plank.
Leg Lifts:
Lift one leg at a time, keeping hips level and spine neutral.
See-Saw:
Gently shift weight forward and back along the forearms.
Knee Taps:
Slightly lower knees towards the carriage while maintaining core stability.
Hip Dips:
Rotate hips side to side in a controlled motion while keeping shoulders stable.