19
Muscles targeted:
Core, Chest, Triceps, Shoulders, Hip Flexors
Preparation
•
Position:
Neutral
Refer to page 6 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
n
Get in starting position but place hands
in offset position
(
A
)
n
Swing knees forward and to the side
of the hand that is placed in front, then
return to starting position
(
A-C
)
n
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
)
War Machine®
Suspended Crunch
A
B
C
D
