Plank to Pike
Spring Load:
- 0 white springs (challenging)
- 1 white spring (standard)
- 2 white springs (modification)
Plank to Pike Setup:
- Start by holding the side of the front platform with your thumbs on top and four fingers on the sides underneath
- Your toes are on the first white line of the moving carriage with your legs and feet together
- Have a slight bend in your elbows and hold a push-up position
Plank to Pike Execution:
- Starting in a push-up position, exhale through your lips as you begin to lift from your belly button or hips until you're 90% upwards (looking at your toes as you rise to keep your neck in line with your spine)
- Breathing in through your nose, begin to lower your belly button or hips down into a push-up position (looking at your carriage as you lower to keep your neck in line with your spine)
Important Notes:
- Do not pike up 100% because you will lose tension and turn the exercise into a stretch like your reaching over to touch your toes
- Do not think about your hands or your toes. Think about raising your belly button upwards as if there was a fire underneath your stomach and you're lifting upwards to avoid the tip of the flame from burning you.
- Maintain a slight bend in your elbows so that the weight goes into your triceps rather than you elbows and wrists
Anatomy of the Xformer: (link)