Set-up:
Come to a modified plank with hands on the platform and knees on the carriage. Shoulders stacked, spine neutral.
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. Keep spine neutral and modified plank position 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 on the platform before pushing back to straight arms.
1B
Advanced – 1Y
6th
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.
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.
Add Kneeling Pike:
For the kneeling pike, keep weight into arms and add a core crunch by rounding the back to bring to carriage slightly in, unround the back to come to long spine position. Make a combination of the kneeling pike or ab roll out and press ups.