Side Plank Variation on elevated box (#016)
Plank
•
1m 26s
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 easier
Feet against the shoulder blocks
Top foot front, lower on rear block.
Layer 1
Press down on forearm and lift hips
into side plank.
Lift hand up to ceiling.
Bend knees & pull carriage into a knee tuck, then lengthen out long.
Keep working here.
Layer 2
Hold Plank shape, add one thread the needle rotation,
press out long and knee tuck.
Keep working here.
Layer 3
Work thread needle only.
Finish with a hold.
Up Next in Plank
-
Modified Long Stretch / Wheelbarrow (...
Modified Long stretch / Wheelbarrow
Setup / W or B spring for support. Prenatal or heavier clients may require a more supportive BW.
Kneeling on carriage facing foot bar, feet against shoulder blocks, hands on bar.
Find a modified plank position, lowering front of hips down toward foot bar....
-
Full Body Integration / 4 Point to Pl...
Full Body Integration
4 Point to PankSet Up / Blue Spring Level 1 or White Spring for challenge
Extra spring load could be added to provide support.
4 point kneeling, shoulders over hands and slide carriage our until hips over knees.Layer 1 / Knee Hovers
Hold carriage still, scoop tu... -
Side Plank Opt 3 / Box on Platform (#...
Side Plank / Level 1 Variation
Set Up /
Blue Spring
Regression for support / Blue White
Progression for challenge / WhiteBox 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 S...
