Set-up:
Place hands on the footbar, shoulder-width apart.
Place feet against the shoulder rests.
Step out into a plank with straight arms and shoulders positioned behind the hand line.
Movement:
Push Away: Extend the carriage back to find a long stretch.
Knees In: Keep the arms fixed as you draw the knees under the hips.
Repeat: Move smoothly between positions, maintaining shoulders behind the hand line.
Hold Eccentric Phase:
Pause in the extended plank to build strength and stability.
Hold Table Position:
Pause with knees under hips, arms straight.
1R, 1B
3rd, 2nd, 1st
Exhale to push carriage away, inhale bring carriage back.
Muscles Worked:
Deltoids and scapular stabilisers to support the shoulders in an extended position.
Rectus abdominis and transverse abdominis for trunk stability.
Gluteals and quadriceps for leg extension and control.
Muscles Mobilised:
Spinal extensors as the body lengthens in the long stretch.
Regression:
Maintain knees on the carriage throughout to reduce load, come to modified plank with shoulders behind hand line, neutral spine, pull knees in and press knees out (back to start position).
Progression:
Add holds: pause in the extended plank or table to intensify control and engagement.
Hold:
When knees are under hip, pause for 2–3 seconds.
Lower & Lift Hips:
Add a lower and lift when knees are under hips and resist the carriage.