Set-up:
Stand on the platform with feet hip-width apart, holding dumbbells in your hands.
Movement:
Lower into a squat, keeping knees tracking over toes.
After completing the squats, place the dumbbells on the box and step back into a high plank.
From plank, perform Plank to Table, maintaining alignment between hips and shoulders.
Return to standing on the platform and repeat the sequence.
Hold:
Pause in the plank.
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 Pike:
Finish with plank to pike.
1B
3rd
Short box
Continuous breath
Muscles Worked:
Deltoids and scapular stabilisers for plank and table support.
Triceps and chest for arm extension and stability.
Rectus abdominis and transverse abdominis for core stabilisation.
Obliques for lateral control during tabletop transition
Spinal extensors for maintaining neutral alignment.
Platform extender:
Must be used for bodybalance.
Dumbbells needed.
Regression:
Remove weights. Perform High Plank rather than Plank to Table.
Springs: Heavier spring tension adds stability and support, reducing the challenge of the plank transitions.
Progression:
Springs: Use lighter spring tension to make the carriage less stable, forcing increased core activation.
Modification:
Kneeling version: Replace standing squats with kneeling squats on the platform. And, or, kneeling plank to table: Perform the plank to table on knees (similar to a reverse roll-out). Hands on carriage.