CENTER CORE
SPRINGS: 1Y // 1W
SET-UP:
Step toes together on #3 and press your legs into a full plank
Hands: Grab front platform sides // Forearms: Forearms front platform hands like an 11
Pull lats down and extend tailbone to stretch spine
Eyes slightly above the platform with back of neck aligned with spine
MOVEMENT:
Stretch the tailbone up and back for 1, Pull the tailbone up and back for 2, pike your hips up for 3, pull your abdomen in as you pick for 4
Lower your hips into plank for 1, exhale to engage the core for 2, lower your hips into plank for 3, hug inner thighs for 4
TIME: At least 1 minute
ACTION: Pulling with the tension
MUSCLE DRIVERS
Primary Movers: Shoulders, Hip Flexors
Assisting Muscles: Serratus anterior, Lats, Erector Spinae, Chest
Stabilizers: Glutes, Hamstrings, Forearms (grip) Transverse Abs, Multifidus
Relaxed Muscles: Rear Delts
VARIATIONS:
Forearms
Hand Placement
Starfish
Combo with other Plank Moves
MODIFICATIONS
Range of Motion
Walk feet up towards front carriage strap
Hold Plank
Add second white/yellow spring
Low Bars
ADVANCEMENTS
Walk toes back on the carriage
Forearms are more challenging but serve a different purpose so not an offered advancement
PREGNANCY MODIFICATIONS
Plank Hold on Knees (hands or forearms)
2W // 2Y
CARRIAGE PLANK TO PIKE
SPRINGS: 1Y // 1W
SET-UP:
Step toes together on your front platform and press your legs into a full plank
Hands: Grab #2&4 // Forearms: Forearms first line with arms like an 11
Pull lats down and extend tailbone to stretch spine
Eyes along middle white line around #3&6 with back of neck aligned with spine
MOVEMENT:
Stretch the tailbone up and back for 1, Pull the tailbone up and back for 2, pike your hips up for 3, pull your abdomen in as you pick for 4
Lower your hips into plank for 1, exhale to engage the core for 2, lower your hips into plank for 3, hug inner thighs for 4
TIME: At least 1 minute
ACTION: Pulling with the tension
MUSCLE DRIVERS
Primary Movers: Shoulders, Hip Flexors
Assisting Muscles: Serratus anterior, Lats, Erector Spinae, Chest
Stabilizers: Glutes, Hamstrings, Forearms (grip) Transverse Abs, Multifidus
Relaxed Muscles: Rear Delts
VARIATIONS:
Forearms
Hand Placement
Starfish
Combo with other Plank Moves
MODIFICATIONS
Range of Motion
Walk hands back towards front edge of carriage
Hold Plank (preferred in this position)
Add second white/yellow spring
Turn around to low bars if absolutely needed
ADVANCEMENTS
Walk hands forward on carriage
Forearms are more challenging but serve a different purpose so not an offered advancement
PREGNANCY MODIFICATIONS
Plank Hold on Knees (hands or forearms)
2W // 2Y
BACK CARRIAGE PLANK TO PIKE
SPRINGS: 1Y // 1W
SET-UP:
Step toes together on your back platform and press your legs into a full plank
Hands: Grab Mega: #8&10 & Maven: #8&9 // Forearms: Forearms first line with arms like an 11
Pull lats down and extend tailbone to stretch spine
Eyes along middle white line around #6&9 with back of neck aligned with spine
MOVEMENT:
Stretch the tailbone up and back for 1, Pull the tailbone up and back for 2, pike your hips up for 3, pull your abdomen in as you pick for 4
Lower your hips into plank for 1, exhale to engage the core for 2, lower your hips into plank for 3, hug inner thighs for 4
TIME: At least 1 minute
ACTION: Pulling against the tension
MUSCLE DRIVERS
Primary Movers: Shoulders, Hip Flexors
Assisting Muscles: Serratus anterior, Triceps, Lats, Erector Spinae, Chest
Stabilizers: Glutes, Hamstrings, Forearms (grip) Transverse Abs, Multifidus
Relaxed Muscles: Rear Delts
VARIATIONS:
Forearms
Hand Placement
Starfish
Combo with other Plank Moves
MODIFICATIONS
Range of Motion
Walk hands back towards front edge of carriage
Hold Plank (preferred in this position)
Turn around to back high bars if absolutely needed
Head to the front for Carriage Plank to Pike
ADVANCEMENTS
Walk hands forward on carriage
Add additional white or yellow spring
Forearms are more challenging but serve a different purpose so not an offered advancement
PREGNANCY MODIFICATIONS
Plank Hold on Knees at the front carriage (hands or forearms)
2W // 2Y
BACK PLATFORM PLANK TO PIKE
SPRINGS: 1Y // 1W
SET-UP:
Step toes together behind back carriage strap and press your legs into a full plank
Hands: Grab front platform sides // Forearms: Forearms front platform hands like an 11
Pull lats down and extend tailbone to stretch spine
Eyes slightly above the platform with back of neck aligned with spine
MOVEMENT:
Stretch the tailbone up and back for 1, Pull the tailbone up and back for 2, pike your hips up for 3, pull your abdomen in as you pick for 4
Lower your hips into plank for 1, exhale to engage the core for 2, lower your hips into plank for 3, hug inner thighs for 4
TIME: At least 1 minute
ACTION: Pulling against the tension
MUSCLE DRIVERS
Primary Movers: Shoulders, Hip Flexors
Assisting Muscles: Serratus anterior, Lats, Erector Spinae, Chest
Stabilizers: Glutes, Hamstrings, Forearms (grip) Transverse Abs, Multifidus
Relaxed Muscles: Rear Delts
VARIATIONS:
Forearms
Hand Placement
Starfish
Combo with other Plank Moves
MODIFICATIONS
Range of Motion
Hold Plank (preferred in this position)
Bring hands to back high bars
Head to the front for Plank to Pike
ADVANCEMENTS
Walk toes back on the carriage
Add additional white or yellow spring
Forearms are more challenging but serve a different purpose so not an offered advancement
PREGNANCY MODIFICATIONS
Plank Hold on Knees at the front (hands or forearms)
2W // 2Y
FRONT FLOOR PLANK TO PIKE
SPRINGS: 1Y // 1W
SET-UP:
Step toes together on #3 or carriage strap for height and press your legs into a full plank
Hands: Flat on the floor (pegs if wrist issues)
Pull lats down and extend tailbone to stretch spine
Eyes down at the floor
MOVEMENT:
Stretch the tailbone up and back for 1, Pull the tailbone up and back for 2, pike your hips up for 3, pull your abdomen in as you pick for 4
Lower your hips into plank for 1, exhale to engage the core for 2, lower your hips into plank for 3, hug inner thighs for 4
TIME: At least 1 minute
ACTION: Pulling with the tension
MUSCLE DRIVERS
Primary Movers: Shoulders, Hip Flexors
Assisting Muscles: Serratus anterior, Lats, Erector Spinae, Chest
Stabilizers: Glutes, Hamstrings, Forearms (grip) Transverse Abs, Multifidus
Relaxed Muscles: Rear Delts
VARIATIONS:
Hand Placement
Starfish
Combo with other Plank Moves
MODIFICATIONS
Range of Motion
Walk feet up towards front carriage strap
Hold Plank
Add second white/yellow spring
Walk hands up to pegs or platform
ADVANCEMENTS
Walk toes back on the carriage
PREGNANCY MODIFICATIONS
Plank Hold knees carriage and hands platform (hands or forearms)
2W // 2Y
BACK FLOOR PLANK TO PIKE
SPRINGS: 1Y // 1W
SET-UP:
Step toes together behind back carriage strap and press your legs into a full plank
Hands: Flat on the floor (pegs or heaviest weights if wrist issues)
Pull lats down and extend tailbone to stretch spine
Eyes down at the floor
MOVEMENT:
Stretch the tailbone up and back for 1, Pull the tailbone up and back for 2, pike your hips up for 3, pull your abdomen in as you pick for 4
Lower your hips into plank for 1, exhale to engage the core for 2, lower your hips into plank for 3, hug inner thighs for 4
TIME: At least 1 minute
ACTION: Pulling against the tension
MUSCLE DRIVERS
Primary Movers: Shoulders, Hip Flexors
Assisting Muscles: Serratus anterior, Lats, Erector Spinae, Chest
Stabilizers: Glutes, Hamstrings, Forearms (grip) Transverse Abs, Multifidus
Relaxed Muscles: Rear Delts
VARIATIONS:
Hand Placement
Starfish
Combo with other Plank Moves
MODIFICATIONS
Range of Motion
Walk feet up towards front carriage strap
Hold Plank
Walk hands up to pegs or platform
ADVANCEMENTS
Walk toes back on the carriage
Add second white/yellow spring
PREGNANCY MODIFICATIONS
Plank Hold knees carriage and hands platform (hands or forearms)
2W // 2Y