Set-up:
Sit sideways on the box, with one shin in line with the front and the other leg long under the platform strap.
Place hands at heart with dumbbells and maintain a tall spine.
Movement:
Inhale, reach into lateral extension, extending the arms out to a T.
Exhale, return to start with hands at heart.
Repeat with control, keeping the shoulders stable throughout.
Pulses:
Small controlled reaches to ceiling increase oblique and core activation.
Arm combination:
Move arms through additional patterns (e.g., T or overhead) to challenge shoulder stabilisers and coordination.
Add Twist:
Come to lateral extension, twist upper body parallel to floor, untwist and rise back up to starting position. Hands can be at heart.
3R
6th, 3rd, 2nd
Short box
Inhale to lower, exhale to extend.
Inhale prepare, exhale to rise.
Muscles Worked:
Deltoids and scapular stabilisers for upper-body support.
Rectus abdominis and transverse abdominis for core stabilisation.
Obliques for lateral control.
Gluteals and quadriceps to maintain stability in side-seated position.
Muscles Mobilised:
Shoulders and chest through T-arm extension.
Thoracic spine through lateral flexion and elongation.
Hip flexors and pelvis through side-seated leg positioning.
Dumbbell needed
Regression:
Keep one hand on the headrest for support.
Progression:
Hold the eccentric (lowering) phase longer to increase time under tension. Hands behind head for increased lever length – core has to work harder.
Modification:
Perform the movement sitting sideways on the carriage, maintaining alignment while performing a smaller range of motion.
Rotation:
Instead of down and up, rotate torso parallel to floor and return to start position.