OBLIQUES
NAME: Side Plank
SPRINGS: 1Y // 1W
SET-UP
place primary elbow on front platform
steps toes to three and stack feet or cross top foot in front of bottom
stretch out into a side plank position
gaze straight ahead and align head with the spine
MOVEMENT: No movement unless adding a variation
THINGS TO CONSIDER
watch hips opening to the ceiling
watch head and neck dropping to the arm
press entire forearm and fist down into the platform to keep out of shoulder
TIME: At least 30sec-1minute
ACTION: Isometric Hold
MUSCLE DRIVERS:
Primary Movers: obliques (internal & external create torso rotation), QL’s lateral stabilizer, glute med (hip & pelvic stability
Assisting Movers: transverse abdominis, rectus abdominis (keeps ribs stacked), glute min (helps hip stability), lats (stabilizes shoulder)
Stabilizer: serratus anteriors (prevents shoulder from collapsing), lower traps (keeps shoulder blade set), rotator cuff muscles (supports joint)
Relaxed Muscles: upper traps (avoid shrugging), neck muscles
VARIATIONS: See below
MODIFICATIONS:
Bring knees to to #3
Walk feet/knees up towards front carriage strap
Add additional white or yellow spring
Place top hand on high bar for additional support
ADVANCMENTS:
Step feet back on the carriage
Add Variations
PREGNANCY VARIATIONS:
Stay on the knees
2W // 2Y
NAME: Carriage Side Plank
SPRINGS: 1Y // 1W
SET-UP
place primary elbow on first carriage line at #3
steps toes to front platform and stack feet or cross top foot in front of bottom
stretch out into a side plank position
gaze straight ahead and align head with the spine
MOVEMENT: No movement unless adding a variation
THINGS TO CONSIDER
watch hips opening to the ceiling
watch head and neck dropping to the arm
press entire forearm and fist down into the platform to keep out of shoulder
TIME: At least 30sec-1minute
ACTION: Isometric Hold
MUSCLE DRIVERS:
Primary Movers: obliques (internal & external create torso rotation), QL’s lateral stabilizer, glute med (hip & pelvic stability
Assisting Movers: transverse abdominis, rectus abdominis (keeps ribs stacked), glute min (helps hip stability), lats (stabilizes shoulder)
Stabilizer: serratus anteriors (prevents shoulder from collapsing), lower traps (keeps shoulder blade set), rotator cuff muscles (supports joint)
Relaxed Muscles: upper traps (avoid shrugging), neck muscles
VARIATIONS: See below
MODIFICATIONS:
Bring knees to front platform
Walk elbow closer to front carriage strap
Add additional white or yellow spring
Place top hand on low bar curve for additional support
ADVANCMENTS:
Walk elbow up on the carriage
Add Variations
PREGNANCY VARIATIONS:
Stay on the knees
2W // 2Y
Name: Back Carriage Side Plank
SPRINGS: 1Y // 1W
SET-UP
place primary elbow on first carriage line at #8&9
steps toes to front platform and stack feet or cross top foot in front of bottom
stretch out into a side plank position
gaze straight ahead and align head with the spine
MOVEMENT: No movement unless adding a variation
THINGS TO CONSIDER
watch hips opening to the ceiling
watch head and neck dropping to the arm
press entire forearm and fist down into the platform to keep out of shoulder
TIME: At least 30sec-1minute
ACTION: Isometric Hold
MUSCLE DRIVERS:
Primary Movers: obliques (internal & external create torso rotation), QL’s lateral stabilizer, glute med (hip & pelvic stability
Assisting Movers: transverse abdominis, rectus abdominis (keeps ribs stacked), glute min (helps hip stability), lats (stabilizes shoulder)
Stabilizer: serratus anteriors (prevents shoulder from collapsing), lower traps (keeps shoulder blade set), rotator cuff muscles (supports joint)
Relaxed Muscles: upper traps (avoid shrugging), neck muscles
VARIATIONS: See below
MODIFICATIONS:
Bring knees to back platform
Walk elbow closer to back carriage strap
Move to front for Carriage Side Plank
ADVANCMENTS:
Walk elbow up on the carriage
Add additional white or yellow spring
Add Variations
PREGNANCY VARIATIONS:
Stay on the knees in Carriage Side Plank
2W // 2Y
Name: Back Platform Side Plank
SPRINGS: 1Y // 1W
SET-UP
place primary elbow on back platform
steps toes behind back carriage strap and stack feet or cross top foot in front of bottom
stretch out into a side plank position
gaze straight ahead and align head with the spine
MOVEMENT: No movement unless adding a variation
THINGS TO CONSIDER
watch hips opening to the ceiling
watch head and neck dropping to the arm
press entire forearm and fist down into the platform to keep out of shoulder
TIME: At least 30sec-1minute
ACTION: Isometric Hold
MUSCLE DRIVERS:
Primary Movers: obliques (internal & external create torso rotation), QL’s lateral stabilizer, glute med (hip & pelvic stability
Assisting Movers: transverse abdominis, rectus abdominis (keeps ribs stacked), glute min (helps hip stability), lats (stabilizes shoulder)
Stabilizer: serratus anteriors (prevents shoulder from collapsing), lower traps (keeps shoulder blade set), rotator cuff muscles (supports joint)
Relaxed Muscles: upper traps (avoid shrugging), neck muscles
VARIATIONS: See below
MODIFICATIONS:
Bring knees to back carriage strap
Place top hand on high bar for additional support
ADVANCMENTS:
Step feet back on the carriage
Add additional white or yellow spring
Add Variations
PREGNANCY VARIATIONS:
Stay on the knees at front in Side Plank
2W // 2Y
VARIATIONS
SIDE PLANK - CRUNCHES/THREAD THE NEEDLE
SIDE PLANK - HIP DIPS
SIDE PLANK - LEG LIFTS
SIDE PLANK - STAR
SIDE PLANK - THREAD THE NEEDLE
SIDE PLANK - NIGHTHAWK
SIDE PLANK - COPENHAGEN
There are so many side plank variations that can be done in all four areas of the machine.