Plank on Footbar and Longbox (#012)
Rotation / Twisting
•
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 Rotation / Twisting
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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... -
Warm Up / Half curl back (#024)
Warm up / Half curl back
Setup
Shuffle forward to edge of carriage.
Sit tall on sit bones. Arms parallel to floor.Layer 1 /
Scoop through tummy, rolling back, nod head to roll forward & grow tall, lifting arms above head, follow with eye gaze.
Repeat.Progression /
Curl back hold, open... -
Kneeling Inner Thigh (#026)
Kneeling inner thigh / adductor with rotation
Set up / W Spring or No springs for L2
Kneeling on carriage & platform.
Set of dumbbells if appropriate.
Arms start reaching overhead, palms facing forward.Layer 1 /
Slide carriage away & drop arms into a goal post position. Squeeze carr...
