Exercise movement reviewed by:Cody Lockling, MS, CSCS

How Iridium Programs This

Iridium treats this time-based movement as significant volume for your Anterior Deltoids and General Core, counting the load toward your weekly volume landmarks to ensure you stay within your Maximum Recoverable Volume. Since typical 1RM formulas do not apply here, Iridium tracks progress by comparing your RPE against set duration to detect when you are ready for longer intervals. If your 7-day history indicates your shoulders are already highly fatigued from pressing, the system may rotate this out for a leg-dominant conditioning exercise to manage recovery.

Form Cues

Keep your knees hovering just an inch or two off the floor throughout the set.
Move your opposite hand and opposite foot forward simultaneously.
Maintain a flat, tabletop back position with your core braced.
Keep your gaze slightly forward to maintain a neutral neck alignment.
Take small, controlled steps to minimize hip rotation.

Don't

Don't let your hips pike up high into the air.
Don't allow your hips to sway side-to-side as you move.
Don't take large, overreaching steps that break your stability.
Don't let your lower back sag toward the floor.
Don't look back at your feet; keep the neck neutral.

Common Mistakes

Hips rising too high
Excessive side-to-side swaying
Steps that are too long
Looking down at the knees
Letting knees touch the ground

Muscles Worked

This exercise acts as a moving plank, heavily engaging the entire core musculature to prevent rotation and extension of the spine. It places significant demand on the anterior deltoids and triceps to support the upper body, while the quadriceps work constantly to keep the knees hovering just above the ground.