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Prone (Reverse) Roll Out, Tuck and Pike Progressions on a Power Plate


A crash course in prone exercise progressions from reverse roll out to tuck, pike and single arm and leg variations. These are primarily lever length and base of support progressions.

The other thing to note is that in this series the upper body base of support is the whole body vibration Power Plate. The upper surface of that plate is moving up and down about 35 times every second stimulating a reflex neuromuscular activation well above and beyond any other surface you could use.

Just like a guitar string vibrates under tension, so too does the myofascial loaded tension transfer the vibration stimulus from the upper limbs to the core muscles.

There are 100 other variations on these prone exercises and then there are the lateral, supine and upright exercises as well.