Side Plank Variation on elevated box (#016)
Rotation / Twisting
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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.
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Kneeling on carriage & platform.
Set of dumbbells if appropriate.
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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...
