Side Plank Opt 1 / On Floor (#040)
Standing
•
2m 28s
Side Plank on Floor
Suitable for Foundation to Level 1
Highly stable, great for beginners and prenatal.
Progresses towards standing on carriage which would be a progression for Level 1 clients, building towards Star.
Set Up /
Foot Bar up. Standing behind machine.
Could start this move with back stretch to plank move to warm up shoulders. Add layers with a hold, and movement variations like mountain climber, or press ups. The higher elevation makes this accessible to beginners, prenatal & those building strength in shoulders and core.
Floor Side Plank Set Up /
Swing feet to face same direction, stacked heel to toe If toes are facing to your left, bring your right hand to the centre of foot bar, under shoulder.
Easier / Top leg forward/ Lower leg stack behind foot.
Harder / Bottom leg forward / Top leg stacked behind
Layer 1 / Base - Set the move & shape Lower hips to make a long line / plank shape. Keep chest proud and push away from bar. Lift hips back up
Layer 2 / Add time under tension.
Lower hips into long line plank, and hold. Open arm and chest to face the side. If you can, reach hand up to ceiling in a star shape. Pivot chest and hand back to bar, and lift hips to return.
Layer 3 / Hold
Find the plank shape, open into star and hold, or if you can, thread your arm under your waist and back up.
Up Next in Standing
-
Glute Lunge Box on Floor Variation (#...
Glute Lunge Variation on Box
Level 2 / Props = Single Dumbbell
This is a challenging glute lunge variation that includes both a hinged shape and 90/90 lunge.Set Up / Box on floor in line with top of carriage.
Left Box on top corner of box, Right foot against shoulder block.
Weight in righ... -
Split Stance Squat with Rotation / Al...
Split Squat with rotation / L2 Variation
Can be modified for all levels.
Foundation / Perform on floor.
Prenatal / Perform on floorIf you are working the right side, set up with right foot forward (top corner of box). Left forward in lower corner of box. Dumbbell in left hand.
Laye...
-
Glute Lunge Variation with Ext Rotati...
This Glute Lunge Variation combines compound leg movements. Stand to squat, scooter and lunge with external rotation. It's great as a secondary lower body movement, targeting the glutes.
Suitable for Reformer 2 but could be made suitable for Reformer 1 with stability support like a pole offe...
