CARDIO
SET-UP :
Platform:
Feet on carriage at 3
Elbows or hands platform
Spine in a plank
Gaze floor over back platform
Carriage
Feet on front platform
Elbows or hands on 2&4
Spine in a plank
Gaze between 3&6
Back Platform
Elbows or hands on back platform
Feet behind carriage strap
Spine in plank
Gaze floor over back platform
Back Carriage
Elbows or hands on 8&10
Feet or knees Back Platform
Spine in a plank
Gaze between 9&6
MOVEMENT:
Stabilizer your hips by bracing your abdomen as you walk your toes out out in in
You can also hop your feet out and in
TIME: At least 15 seconds to 1 minute
ACTION: Cardio
MUSCLES WORKED
Primary Movers: Chest, Shoulders, abductors, adductors
Assisting Muscles: Back, Biceps, glutes
Stabilizers: Core, abdominals, shoulders
VARIATIONS:
Tempo
Elbows
Hands
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 Walk Outs - would not offer plank jacks
2w // 2Y