Up Stretch
Intermediate (6/10)Reformer
Position: QuadrupedEnergy: 5/10~45s
Cueing
Start in pike position; push carriage out into plank; return to pike using abdominals; keep heels against shoulder rests.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Rectus AbdominisExternal ObliquesInternal ObliquesTransverse AbdominisErector SpinaeMultifidus
Secondary Muscles
Quadratus LumborumLatissimus DorsiTrapeziusRhomboidsIliopsoasQuadricepsAdductorsTibialis AnteriorGluteus MaximusGluteus MediusHamstringsGastrocnemius
Regressions
Perform on knees; reduce range; focus on the pike phase.
Progressions
One leg variation; hold plank longer; slower tempo.
Common Errors
Dropping hips in plank; loss of core connection; neck strain.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
