JETSET Miami Virtual Manual

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Plank to Pike

Abdominal Exercises • 34s

Spring load: 1y
Time: 1 min

Machine Set Up:
Front of machine
Facing front

Other Possible Directions:
Reverse Plank to Pike
Back Plank to Pike
Reverse Back Plank

Variations:
Forearm Plank to Pike
- slightly more challenging than straight arm
Floor Plank to Pike:
- facing front or facing back
- hands on floor, toes on carriage
0y at front

Modifications:
Come to knees and mimic abdominal/hip motion
Kneeling Crunch for Forearm Plank to Pike
2y at front
0y at back

Up Next in Abdominal Exercises

  • Tabletop
    00:31
    Tabletop

    Tabletop

    Spring Load: 1y
    Time: 1 min

    Machine Set Up:
    Front of machine
    Facing front

    Other Possible Directions:
    Reverse Tabletop
    Back Tabletop
    Reverse Back Tabletop

    Variations:
    0y at front

    Modifications:
    Come knees and mimic hip/abs motion
    2y at front
    0y at back

  • Catfish
    00:37
    Catfish

    Catfish

    Spring Load: 1y
    Time: 1 min

    Machine Set Up:
    Front of machine
    Facing front

    Other Possible Directions:
    Reverse Catfish

    Variations:
    Add push-up each repetition
    0y at front

    Modifications:
    For Reverse Catfish, turn back handlebars to face the front in parallel position
    Turn handlebars in...

  • Big Spoon
    00:30
    Big Spoon

    Big Spoon

    Spring Load: 1y
    Time: 1 min

    Machine Set Up:
    Front of machine
    Facing back

    Other Possible Directions:
    Reverse Big Spoon

    Variations:
    0y
    Add a tricep dip when hips are over the platform/torso upright
    Taller clients can place feet under Front S-Strap

    Modifications:
    2y for Big Spoon
    0y for...

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