Set-up:
Place hands on the platform, shoulder-width apart. Step feet onto the carriage and press out into a high plank with spine neutral. Maintain a long spine throughout the exercise.
Movement:
Knee Drive: Exhale, drive knee toward the chest line, keeping spine long (alternate knees).
Oblique Variation: Exhale, alternately drive knees toward the same-side elbow to engage obliques, maintaining a neutral spine.
Hold High Plank:
Maintain a static high plank on the box with feet on the platform to build stability.
Slow Knee Drives:
Slow the tempo down to build endurance and control.
Add Shoulder Taps:
Tap one shoulder with the opposite hand between knee drives for an extra anti-rotation challenge.
1B
Advanced – 1Y
6th
Exhale to bring knee to elbow, inhale release to plank.
Muscles Worked:
Rectus abdominis for core stabilisation.
Obliques for lateral and rotational stability.
Deltoids and scapular stabilisers for arm and shoulder support.
Erector spinae for spinal alignment.
Gluteals and hip flexors for knee drive and stability.
Muscles Mobilised:
Shoulders and thoracic spine through weight-bearing
Option foam cover to protect hands.
Regression:
Perform the movement from a kneeling position with knees on the platform and hands on the carriage.
Progression:
Use lighter springs to make the carriage less stable and increase core demand.
Cross body & Wide drivers:
Alternate between wide and cross-body drivers: For example, 2 wide knee drives, then 2 cross-body (knee to opposite elbow).