16
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)