CARDIO
SET-UP :
Platform:
Feet or knees carriage at 3
Hands front platform
Spine in a plank
Gaze floor over back platform
Carriage
Feet or knees front platform
Hands 2&4
Spine in a plank
Gaze between 3&6
Back Platform
Hands back platform
Feet or knees behind carriage strap
Spine in plank
Gaze floor over back platform
Back Carriage
Hands at 8&10
Feet or knees Back Platform
Spine in a plank
Gaze between 9&6
MOVEMENT:
Lower your chest towards the ground with core and glute control
Press away from the carriage or platform exhale and engage chest, core and glutes
TIME: At least 30 seconds to 1 minute
ACTION: Cardio
MUSCLES WORKED
Primary Movers: Chest
Assisting Muscles: Back
Stabilizers: Core, abdominals, glutes
Relaxed Muscles: hip flexors
VARIATIONS:
Tempo
Holds
Pulses
MODIFICATIONS
Plank Hold
walking feet closer to hands
moving up to low or high bars
Adding additional light springs
ADVANCEMENTS
Walking feet further away from hands
Coming to the toes
PREGNANCY MODIFICATIONS
Plank Hold at the front if needed
2w // 2Y