Plank on Footbar and Longbox (#012)
Full Body Integration
•
1m 18s
Plank on Foot-bar / Long-box
Suitable for Level 2
Level 1 could be done on a blue spriing with feet positioned on
platform for Level 1. Option for confident movers to place feet on the .
footbar.
Set Up
White spring or blue for more
support & long box.
Place feet on foot-bar and hands on top of long box.
Layer 1 / Float knees off & press out to find plank.
Dip left hip down towards springs to work obliques.
Bend the knees in to close carriage & slide carriage out
again to plank. Work here for 30 seconds.
Layer 2 / Finish with a hold
Or for added progression slide carriage in and out, hinging at shoulder joint.
Up Next in Full Body Integration
-
Side Plank Variation on elevated box ...
Side Plank Variation on Box
Level 2 / White Spring
Muscle group in focus: Core & Obliques & Upper body & shoulders.Set Up
Box on Platform, securely against lowered footbar.
1 white spring or 1 Blue easierFeet against the shoulder blocks
Top foot front, lower on rear block.Layer 1
Press dow... -
Hip Lift on Elevated box (#018)
Hip Lift on elevated box
Level 2 / White Spring
Muscle group in focus: Trunk stability & hamstring focusSet Up /
White spring or blue for more support.
Dumbbells in hands for a chest fly movement (Pectoral muscles)
Seated on edge of carriage
Elbows on box, feet on headrestTo come up, bring s...
-
Glute Lunge Variation on Elevated box...
Elevated Lunge Series
Set Up 1 White Spring / Level 2
Box on Platform
Optional Circle in hands
Start standing on box with both feet.Layer 1 / Single leg squat
Hinge forward and lower left leg off back of box.
Option to raise arms overhead.
Option to lower halfway or to tap the car...
