Plank at the Long Box with Knee Lift & Pike

Spring Setting and Key Facts

Springs

1× light

Reps

6–8 reps per variation

Level

Intermediate

Equipment

Reformer, Long box

Body area

Core, Shoulders, Arms

Muscles

Core, Shoulders, Hip flexors

Starting Position

The long box on the carriage, facing the end of the Reformer. Hands on the right and left of the box, the left knee set on the box, the right foot against the footbar.

Step-by-Step Flow

1. Open and close the carriage.
2. Lift the left knee, close the carriage and come into the pike.
3. Pike with the left knee lifted the whole time.
4. Hold the pike.

Cues for Teaching

• The shoulders stay over the hands.
• In the pike the hips lift from the abs, not from momentum.
• The lifted knee stays still, the pelvis doesn’t tip to the side.