Dynamic Plank Variation

This dynamic plank is fantastic for challenging Reformer 2 clients with a varied set up to keep their brain and body stimulated. This video shows 1 full set with both sides, but aim to complete this an additional tiime. This exercise is designed to be included in a white spring flow. So you'll repeat the other side again later in your class.

1 White Spring
Suitable for Reformer 2

Set up //
Start facing foot bar on the left hand side of the carriage, with right forearm on the platform, and left hand down on ground with a straight arm.
A sticky mat is a good addition here.
Both feet up against closest shoulder block.
Push carriage out a few inches until knees under hips.

Layer 1 / Base

Lift knees up off the carriage and slide carriage away.
Drop right hip down towards the floor.
Option to float the floor arm up towards ceiling. Regression is to keep it on the floor.
Complete 3 knee tucks in this side plank. After the third, hold carriage out and replace hand on floor.

Change rotation to opposite side.

Drop left hip down. If it’s there for you, option to float platform arm up towards ceiling.
Complete 3 knee tucks.

Layer 2 / Repeat the rotation
Continue with is layer, rotating to left, completing 3 tucks, and through the centre to the right, completing three tucks.

Layer 3 / Hold Press out & hold for 8 counts.