Side Plank Variation

Aim: Build strength into shoulders, side abs and core. Progress clients incrementally towards the Star exercise.

Set Up /
Blue Spring or see notes for Regression option below.
Box in front of Shoulder Blocks / Foot-bar down
Knees on platform. Feet will hang off back of reformer. Try and keep knees stacked. Bottom resting on carriage. Forearm and elbow on box.

Regression: If clients are still building up, regress this move by loading the carriage and providing a stable surface for them to focus on the weight bearing element of the exercise. Layers could include a lift / lower, a pause the top, and finish with pulses.

Regression / BW or FULL Springs if needed
Advanced / W Spring

NB: A longer beginner body may feel more comfortable with box over the top of the shoulder blocks instead of in front. Add all springs in this option and focus is on the lift

Layer 1 / Base
Use top hand on box to help lift hip and push away from forearm to find a plank position. Hold your elbow under your shoulder. Keep hips stack and lower side wait lifted. Pause, and then lower hips back down to carriage.

Layer 2 / Add time under tension
Lift into the plank, and hold. Extend top arm up to ceiling. Either hold here, or if you can, thread the hand underneath waist in thread the needle move. Continue with this for 10-30 seconds depending on strength of class.

Layer 3 / Finisher Hold side plank if it’s there for you, and add option to saw box back and forward. Bring carriage in and lower hips down to end.