9
Muscles Targeted:
Core, Triceps, Shoulders, Lower Back
Preparation
. Sit on the ground and put both feet in the Machine
foot cradles, with cradle strap underneath the ball of
the foot, and turn on your side with top foot crossed
in front of the bottom foot
. Place forearm of bottom arm on the ground
directly beneath the shoulder (A)
Execution
Raise up on forearm and lift hips off the ground and
keep a 2-4 inch gap between suspended feet (B)
. Progression
While in Side Plank position, slowly rotate
toward the ground and touch the ground below
your raised hip with your free arm
Muscles targeted:
Core, Chest, Triceps, Shoulders, Hip Flexors
Preparation
. Position: Neutral
Refer to page 3 POSITIONING YOUR FEET IN
HANDLES (B)
. Walk hands forward, away from the pulley, until you
are in a basic plank position (A)
Execution
. Bring knees to chest while lifting hips up toward the
ceiling or sky, keeping a gap of 2-4 inches between
both feet, and return to starting position
. Progression
Get in starting position but place hands in offset
position (A)
Swing knees forward and to the side of the hand
that is placed in front, then return to starting
position (A-C)
The Pike progression. Start in a basic plank position Raise your Bottom
straight up and bring feet forward slightly keeping legs straight until you
are in an inverted V. Then release and straighten back to the basic plank
position (A-D)
