CARDIO
SET-UP :
Platform:
Feet or knees carriage at 3
Hands in a triangular / diamond shape on front platform
Spine in a plank
Gaze floor over back platform
Carriage
Feet or knees front platform
Hands in a triangular / diamond shape on first carriage line
Spine in a plank
Gaze between 3&6
Back Platform
Hands in a triangular / diamond shape on front platform
Feet or knees behind carriage strap
Spine in plank
Gaze floor over back platform
Back Carriage
Hands in a triangular / diamond shape on first back carriage line
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 and elbows pulled in
Press away from the carriage or platform exhale and engage triceps, core and glutes
TIME: At least 30 seconds to 1 minute
ACTION: Cardio
MUSCLES WORKED
Primary Movers: Chest, Shoulders Triceps
Assisting Muscles: Back, Biceps
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