A fun plank variation to finish your workout

Remember that song and dance from Kindergarten, “head and shoulders, knees and toes, knees and toes!”.  Well, today’s plank variation is using a little inspiration from that song to sequence through a focus on shoulder stability as well as hip mobility.

  • Start with a solid plank position, neutral spine and wrists under shoulders.  I like having the feeling of my chest extending slightly forward and my glutes engaged as well
  • The goal of the first 4 moves is to keep your lower body stable
  • Start by tapping your head with each hand, and then each shoulder
  • Next bring each knee across to the opposite elbow
  • And finally tap your foot to the outside of your body
  • Repeat this sequence 10 times and then rest
  • Keep your focus on stability keeping the lower body in place when you move the upper, and the upper in place when you move the lower
  • Hopefully you don’t end up with that song in your head afterwards!!

Let me know how this one goes, it’s tough!


Published by shawnfarmersese

I'm Shawn, Performance Coach at Golfletica in Bellevue, Wa. I specialize in bringing out the awesome in athletes, especially golfers. 13 years ago I graduated from the home of the 2010 FCS Football Champions (Go Eags!) with a degree in Exercise Science and a broken down body from playing college golf. That lead to my mission to help the world move better, with less pain and killer dance moves. Thanks to the help of my partner in crime Dr. Harry Sese, not only am I playing pain free golf but I get to witness lives change everyday through the power of teamwork. Check out more at our website www.nwsportsperformance.com

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