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
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How to Perform
| 1 | Begin by facing the floor with your elbows under your shoulders and your lower body resting on the floor. |
| 2 | Engage the core by drawing the belly in towards your spine gently. |
| 3 | Begin to lift your hips then knees up as you come to rest on your toes. |
| 4 | Ensure a neutral spine while keeping hips even with the floor. |
| 5 | Lift one leg off the floor. Hold, then slowly lower, repeat on the other side. |
| 6 | Slowly 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 |