Decline hollow plank block walk

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Technique

1. Begin in a Plank position with the feet elevated on a 12-24 inch (30-60 cm) box with the Handstand block slightly outside of the hands.
2. Push through one hand hard. Tent the fingers of the support hand.
3. As controlled as possible, grab the block with the support hand and pull it into the standard Plank width.
4. Shift the hips in the opposite way to place weight over the hand on the block. Push hard through this hand and slightly protract the shoulder to tent up the hand on the floor.
5. Grab the second block with the support hand on the floor and scoot it into the standard Plank width.
6. Slide each block back out and walk down to the starting Plank position.

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Form tips

• Do not turn to the side: keep your body and hips facing down.

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Muscles

Strength

Primary

• Neck

Secondary

• Back
• Shoulders
• Abs
• Obliques
• Pelvis

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Equipment

Plyo Box

Chair

Bench

Handstand block

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Appears in

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Progressions

Decline pike stand block walk

Advanced

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Regressions

One-arm plank

Novice

One-arm scapular pushup

Intermediate

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