Monday Rehab: It’s Plank time!

Today we are fixing the plank!  Not that it really needs fixing, because it’s kind of an awesome exercise (although I’m not a fan of holding it constant for minutes at a time).  It challenges shoulder stability, core stability, posture and come on trainers, let’s all be honest about it, the plank is great way to torture people.

There are so many variations on the plank though that take it to a whole new level, and that’s what I am bringing you! (keep in mind the video is double the speed!)

The first two variations use downward facing dog to transition into a hip mobility/stability move.

  • Begin in a standard plank position from your hands.  Wrists under shoulders, neutral spine, glutes activated, chest slightly extended forward.
  • Push backward into the downward facing dog position, hips reach for the sky and keeps reach for the ground.
  • As you return to the plank position, bring one leg forward reaching you knee to the outside of your elbow or to the opposite elbow depending on the variation you are doing.
  • If you want to make it more difficult, hold this position for a count of 5 before pushing back up into downward facing dog.

Next up is the good ol’ side plank!

  • This can be done for your hand or elbow, but the premise is still the same.  Achieve body alignment first and make sure you feel solid before adding rotation.
  • In this version, I am reaching my top arm under towards my rib cage focusing on my t-spine rotating while keeping the rest of me stable.

There you have it, plank awesomeness!

On a separate note, I am loving my workout clothes tonight!  The top is my favorite from Athleta, the Striped High Neck Chi Tank, and how can you go wrong then with the Align Pant from Lululemon.  Both of these are so soft and comfy, they are perfect for the sweatiest of workouts or just a day of lounging.  And I basically live in both!

Processed with VSCO with fp4 preset

Happy Monday everyone!

-S

 

 

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