Set-up:
Place a forearm on the platform, elbow under the shoulder, palm flat.
Position knees or feet on the carriage. When on toes: the top foot can be placed in front of the bottom foot, or the feet can be stacked.
Keep the neck in line with the spine, gaze slightly forward.
Movement:
Hold the plank with the forearm firmly pressing on to the platform. Maintain a neutral spine, level hips, and steady shoulders.
Thread the Needle:
Rotate top arm under the body toward the opposite side, then return.
Maintain stable hips and neutral spine. Option to add a small pike (bringing carriage in while rotating).
Hip Lifts:
Lift top hip slightly toward the ceiling, then lower back to neutral.
1B
Advanced – 1Y
6th, 3rd
Continuous breathe
Muscles Worked:
Deltoids and scapular stabilisers for upper-body support.
Transverse abdominis for core stabilisation.
Rectus abdominis and obliques for spinal stabilisation.
Gluteals and quadriceps to maintain full-body tension.
Foam cover needed.
Option to add ball:
In top Hand or option to add a weight.
Regression:
Lower on the knees to reduce load, maintain a straight line from head to knees.
Springs: add more springs to increase stability- this will increase load on shoulders.
Progression:
Lift the top leg in side plank to increase glute/core challenge.
Springs: use fewer springs to create more instability.
Modification:
Platform-supported side plank with knees on carriage and forearm on platform, top hand on footbar for support.
Thread the Needle:
Rotate one arm under the body toward the opposite side, then return. Maintain stable hips and neutral spine. Option to pull carriage in during the threading part of the exercise.
Hip Lifts:
Lift one hip slightly toward the ceiling, then lower back to neutral.