Set-Up:
Stand with feet hip-width apart, holding weights in your hands.
Movement:
Perform 2 Thrusters: squat down, then press the weights overhead.
Place the dumbbells on the box and step back into a high plank, hands on the centre of the box.
Perform 2 mountain climbers.
Repeat the sequence for 4 minutes, maintaining smooth, controlled transitions between each move.
Hold:
Pause in the plank.
Hold & Only Mountain Climbers:
Drive knees to chest or across body for core and cardio finish.
See-Saw:
Push carriage forward and back in the plank for shoulder and core control.
Squats:
Hold the squat – balancing to finish with control – option to add small heel lift.
Plank To Table or Plank To Pike:
Finish with plank to table or plank to pike.
1B
3rd
Short box
Continuous breath
Muscles Worked:
Quadriceps & Glutes: Power generation during the squat and drive phase of the thruster.
Deltoids (Shoulders): Overhead press and plank stabilisation.
Triceps & Chest: Assist in pressing and support in plank position.
Core (Rectus abdominis, Transversus abdominis, Obliques): Stabilisation during thrusters and dynamic control during mountain climbers.
Platform extender:
Must be used for bodybalance.
Dumbbells needed.
Regression:
Remove weights. Perform High Plank and not The Mountainclimbers.
Springs: Heavier spring tension adds stability and support, reducing the challenge of the plank transitions.
Progression:
Springs: Reduce spring tension for instability.
Modification:
Take box away – Kneeling version: Replace thrusters with kneeling squats on the platform.
Kneeling climbers: Perform mountain climbers on knees rather than full plank to reduce load. Hands can be on the carriage.