Movement:

Plank: n\a

Pike: Hip Flexion & extension.

Benefits of this movement:

• increase lower back & core strength

• shoulder stability

Major Muscle Groups:

Rectus / Transverse abdominus / internal and external obliques / shoulder stabiliser muscle group.

Progressions:

• lighter springs

• feet to footbar

• mountain climbers

• single leg raises

• hands to platform

• walk forwards & back

• shoulder glides

• commando

• box

Regression:

• knee hover

• forearms down

• heavier supportive springs

Spring Tensions:

Fundamental: 1B /1BY /1B stepped up.

Intermediate: /Sculpt: 1B / 1Y / no springs