Platform Forearm Plank to Pike

Forearms on the platform, palms facing up. Lift hips, keeping heels high to pike, then return to plank position. Feet against the shoulder rests.

1. Hold plank.
2. Wide climbers.
3. Plank see-saw.
4. Press-ups on platform.

1B. Advanced – 1Y.

Down.

Inhale in plank to prepare, exhale to pike the hips up.

Develop muscular strength of the transverse abdominis, pelvic floor, multifidus, and obliques. Scapular and pelvic stabilisers. Strengthen hip flexors as prime movers.

Foam protector needed.

Option to add Platform extender.

Progression: 1Y.

Regression: Add springs or perform a kneeling ab roll-out to an all fours position with hands on the platform.