Tabletop or Hover Series
Tabletop or Hover is an all-purpose orientation supports Series that can target the core, upper body, or glutes—or all three at once! Whether holding Hover with sliders, performing tricep kickbacks in Tabletop, or glute presses from all fours, this position is foundational across formats.
💡 Framework Tip: Tabletop and Hover are modular powerhouses—use them to stack strength, stability, and seamless transitions into your mat work.
Tabletop / Hover Exercises
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![Tabletop Upper Body - Tricep Kickbacks]()
Tabletop Upper Body - Tricep Kickbacks
Options Include: Tricep Kickbacks, Shoulder Press, Rows, Reverse Fly, etc.
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![Bird / Dog Tabletop Core and Glutes]()
Tabletop Core & Glutes
Otherwise known as “Bird / Dog”
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![Tabletop or Hover Glutes and Upper Body - Arabesque Straight Leg Lift]()
Tabletop or Hover Glutes and Upper Body
Straight Leg Lift (Arabesque)
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![Tabletop or Hover Glute Press]()
Tabletop or Hover Glute Press
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![Hover]()
Hover
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![Hover - Shoulder Tap, Thigh Tap or Knee Tap]()
Hover with a Tap
Tap thighs or shoulders; Tap knees (alternating or together)
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Bear Crawls
Starting in Hover, move the same hand and foot forward and back and switch sides. This can be a cardio burst as well.
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![Tabletop Core - Knee to Elbow]()
Tabletop Core - Knee to Elbow
Can either draw forward through center or across at a diagonal to the opposite elbow.
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![Tabletop Core - Knee to Tricep]()
Tabletop Core - Knee to Tricep
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![Tabletop Side Thigh]()
Tabletop Side Thigh
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![Tabletop, Reverse Tabletop]()
Reverse Tabletop
Can add crab walks, reverse plank (straight legs out, leg extensions, figure 4
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![Tabletop - Reverse Tabletop Tricep Dips]()
Reverse Tabletop Tricep Dips
