Objectives

  • Progression from Front Plank 1.
  • Helps strengthen the deep core and shoulder stabilizer muscles.
  • Promotes healthy functional movement patterns through core stabilization.
  • Strengthens and protects back from injury.

Targeted Muscles

  • Deep Core Abdominal Musculature
  • Shoulder and Chest Musculature

How to Perform

1Begin by facing the floor with your elbows under your shoulders and your lower body resting on the floor.
2Engage the core by drawing the belly in towards your spine gently.
3Begin to lift your hips, then knees up as you come to rest on your toes.
4Ensure a neutral spine and hold.
5Slowly lower your hips and come back to the start position.

Common Challenges

  • It’s common to hold your breath in this exercise. Ensure you are breathing through out the exercise.
  • Many over recruit the outer layer abdominal muscles and flex the upper spine. It’s also possible for the hips to drop. Ensure you maintain a neutral spine with shoulders away from the ears (as in the picture above).

Load Sets Reps Tempo Rest
Elbows to feet 2 1 Hold 10-30 secs 45 sec to 1 min depending on exercise response

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