Set-up:
Come to a plank position with hands on the platform underneath the shoulders and feet on the carriage.
Movement:
Exhale, bring the carriage in by bending the knees toward the same-side elbow.
Inhale, return to plank.
Alternate to the other side or repeat on the same side depending on programming, keeping the hips in line with the shoulders throughout.
Hold Plank:
Maintain full plank for endurance.
Climbers on Box:
Perform alternating knee drives for a dynamic challenge.
1B
Advanced option – 1Y
6th
Inhale to prepare, exhale knees to twist.
Muscles Worked:
Deltoids and scapular stabilisers for upper-body support.
Transverse abdominis and rectus abdominis for core stabilisation.
Obliques for rotational control during knee-to-elbow movement.
Gluteals and quadriceps to maintain full-body tension.
Muscles Mobilised:
Thoracic spine through rotation.
Option to add foam cover.
Regression:
Perform regular plank-to-table.
Springs: increase spring tension to provide stability and help pulling carriage in.
Progression:
Add a brief hold at the end range of the knee drive to intensify control and engagement.
Springs: reduce spring tension to increase carriage instability and core demand.
Modification:
Perform the exercise kneeling on the carriage, glue knees together, and place hands on the platform. Rotate to one side or alternate depending on programming.