CARDIO
SET-UP :
Platform:
Feet or knees carriage at 3
Elbows 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
Elbows on first carriage line
Spine in a plank
Gaze between 3&6
Back Platform
Elbows 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
Elbows on first carriage line
Feet or knees Back Platform
Spine in a plank
Gaze between 9&6
MOVEMENT:
Stabilizer shoulders and brace abdomen as your rock your obliques from side to side
focus and squeezing in the middle of the pendulum movement
TIME: At least 15 seconds to 1 minute
ACTION: Cardio
MUSCLES WORKED
Primary Movers: Obliques, Glutes, Hips
Assisting Muscles: Core
Stabilizers: Chest, shoulders
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 or Side Plank
2w // 2Y