Set-up:
Place forearms on the platform, shoulders stacked over elbows. Position feet on the carriage, body in a forearm plank with spine neutral.
Movement:
Glide open: Inhale, push the carriage out by bringing shoulders behind the elbow line.
Glide in: Exhale, bring the carriage in by stacking shoulders above the elbow line.
Hold Plank:
Hold a static plank to build endurance or hold “glide out” position.
(Wide) Climbers:
From plank, drive one knee out to the side toward the elbow, alternating sides to add oblique activation.
1B
6th
Inhale rock forward, Exhale come back to plank.
Muscles Worked:
Deltoids and scapular stabilisers for shoulder control and support.
Erector spinae and transverse abdominis for spinal stability.
Rectus abdominis for core control.
Gluteals and hamstrings to stabilise the lower body.
Obliques for rotational stability during movement.
Mobilised:
Shoulders through controlled forearm movement.
Foam cover needed.
Regression:
Reduce range of motion.
Springs: increase spring tension to add stability and support to the carriage- this will increase shoulder work.
Progression:
Increase the range of motion.
Springs: use lighter springs to make the carriage less stable, requiring more shoulder and core engagement (1Y).
Modification:
Perform the movement from a kneeling plank. Modified See-Saw.
Hold:
Add a hold at the end of the backward glide. Pause when you are fully glided backward and hold for 2–3 seconds before returning.
Tempo variation:
Slow forward, slow opening of the carriage.