Objectives

  • Progress from Front Plank 2.
  • Helps strengthen the deep core and shoulder stabilizer muscles.
  • Promotes healthy functional movement patterns through stabilization.
  • Strengthens and protects back from injury.

Targeted Muscles

  • Deep Core Abdominal Musculature
  • Shoulder and Chest Musculature
  • Gluteal and Hamstring 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 while keeping hips even with the floor.
5Lift one leg off the floor. Hold, then slowly lower, repeat on the other side.
6Slowly lower your knees and hips and come back to the start position.

Common Challenges

  • Many over recruit the outer layer abdominal muscles and arch the upper and lower spine. To ensure it is done correctly, try and maintain a neutral spine with shoulders away from the ears.

Load Sets Reps Tempo Rest
Elbow and feet with one leg lifted 2 1 on each leg Hold 10 to 30 sec 45 sec to 1 min depending on exercise response

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