Side Plank / Level 1 Variation

Set Up /
Blue Spring
Regression for support / Blue White
Progression for challenge / White

Box on foot-bar, secure behind bar.
Knees in centre of carriage. Feet will hang off back.
Elbow under shoulder, forearm pressing down.

**Regression / Keep Carriage Stabilized / Load springs. If your clients are still building up their strength for this exercise, keep the carriage stable by adding more springs. Also check out video; Side Plank Level 1 with Box by Shoulder Blocks. In this version, with footbar down, it creates more space just like a mat version. Keep the carriage loaded for beginners. Heavier body weights will find this harder than average/lighter body weights. More spring load helps to offset this.**

Layer 1 / Side Plank Shape
Press into forearm and other hand pressing into box, and lift hips up to make a long plank shape. Lifting lower waist up. Return to carriage lowering hips to rest position.

Layer 2 / Add time under tension
Extend arm to ceiling and then thread up under lower waist. See if you can pull the carriage in, lifting hips up. Unravel arm back to ceiling. Lower hips down.

Layer 3 / Hold
The next layer, holds the plank and continues with the thread the needle moves. Clients that need a rest can continue to lift into plank and lower down.

Finisher / For clients who would like a final challenge.
Hold the side plank, lifting through the lower waist. 5 seconds.