CARDIO
SET-UP :
Platform:
Feet or knees carriage at 3
Hands shoulder width apart and under chest on front edge of platform
Spine in a plank
Gaze floor over back platform
Carriage
Feet or knees front platform
Hands on first carriage line
Spine in a plank
Gaze between 3&6
Back Platform
Hands shoulder width apart and under chest on front edge of platform
Feet or knees behind carriage strap
Spine in plank
Gaze floor over back platform
Back Carriage
Hands on first carriage line
Feet or knees Back Platform
Spine in a plank
Gaze between 9&6
MOVEMENT:
Stabilizer your hips by bracing your abdomen as you lower to your elbows
Keeping the abdomen and hips stable press up to your hands
TIME: At least 15 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