Set-up:
Place both hands on the footbar.
Position both feet on the carriage. Cross one leg in front of the other so your legs form an “X and keep legs long.
Movement:
Inhale: Lower your hips allowing the carriage to glide open.
Exhale: Lift your hips back up toward the ceiling, drawing the carriage in.
Keep your shoulders stable, aligned, and stacked directly over your hands throughout the movement.
Twisted Plank Hold:
Build stability and endurance in a static twisted plank with crossed legs.
Twisted Plank See-Saw:
In twisted plank, shift shoulders backwards behind wrists, then back on top of wrists in a controlled rocking motion.
1B
3rd, 2nd
Inhale plank preparation, exhale to pike hips up.
Muscles Worked:
Deltoids and scapular stabilisers (serratus anterior, lower trapezius, rhomboids). Support arm and shoulder weight through the twist and lift.
Erector spinae, transverse abdominis, and obliques.
Work together for spinal and rotational control. The obliques engage to manage the twist and help lift into the pike.
Rectus abdominis – drives the lift into the pike and maintains strong core engagement.
Regression:
Decrease range of motion or uncross the legs for more comfort.
Springs: use 1Y + 1B to provide more support bringing the carriage in.
Progression:
Keep shoulders behind the hand line throughout the movement to increase challenge.
Springs: use 1Y only to increase instability and core demand.