Set-up:
Place hands on the platform, shoulder-width apart, with shoulders stacked over the wrists.
Position feet on the carriage and step out into a high plank, keeping the back flat and hips in line with the spine.
Movement:
Pull Carriage In: Draw the carriage in by bringing the knees under the hips toward a tabletop position, maintaining a flat back.
Push Carriage Out: Extend the carriage back to return to a full plank, keeping the hips in line with the spine.
Repeat: Move smoothly between positions while maintaining a neutral, stable spine and steady shoulders.
Hold Plank:
Pause in full plank to build strength and stability.
Hold Table:
Pause in the tabletop position for added control.
Knee Taps:
In tabletop, lightly tap knees towards the carriage to challenge control and stabilise.
Oblique Activation:
Hold table, bring knees to one side, back to the table and to the other side. Activating the oblicues.
1B
6th, 3rd, 2nd
Inhale to plank, exhale to table.
Muscles Worked:
Deltoids and scapular stabilisers for upper-body support.
Rectus abdominis and transverse abdominis for trunk stability.
Gluteals and quadriceps for controlled leg movement.
Muscles Mobilised:
Spinal extensors as the torso lengthens back into plank.
Option to add PILAT3S Ball:
Squeeze the ball between knees or thighs throughout the movement for inner-thigh engagement.
Regression:
Make the range of motion smaller with a shallow knee bend and stretch.
Springs: use more springs to provide support and stability when pulling the carriage in.
Progression:
Shift shoulders behind the wrist line during the exercise, and/or add longer holds in plank or tabletop to intensify control.
(Advanced): perform a single-leg plank to table with one leg hovering in tabletop throughout the exercise.
Springs: use fewer springs (e.g., 1Y) to increase instability and core demand.
Modification:
Move to a platform modified plank with hands on the platform, similar to an ab roll-out.
(Advanced) Single Leg Plank To Table:
Perform a single-leg plank to table with one leg hovering in tabletop throughout the exercise.
Ball:
Squeeze the ball between knees or thighs throughout the movement for inner-thigh engagement.