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Technique

  1. Touch the opposite foot while in the table top position.
  2. Push your shoulder down and back, don’t let them come up towards your ears.
  3. Slow and controlled, land your hand gently back on the ground.
Logging: Each repetition involves working both sides.

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Muscles

Strength

Primary

  • Back
  • Spine

Secondary

  • Pelvis
  • Quadriceps
  • Hip adductors
Flexibility

Primary

  • Shoulders
  • Chest

Secondary

  • Biceps
  • Rhomboid major
  • Middle trapezius
  • Lower trapezius
  • Spinalis thoracis
  • Longissimus thoracis
  • Iliocostalis
  • Iliacus
  • Rectus femoris
  • Psoas major

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Equipment

Ground (hands or body)
Ground (hands or body)

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Appears in

Flexibility
Joint movements
Trunkextension
Shoulderretractionextension backward
trains stretches

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Regressions

e0c9

Table top

Novice
e0s5

Supine plank raise

Novice
e0gj

Rocking table

Novice
e0c3

Supine plank

Novice
e0ca

Table top jumps

Novice
e0op

Straddle-up

Novice
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.