PUSHING THE PLANK TO THE LIMIT

When is a Plank not a Plank?? When it’s a Body By Leah Simmons PilatesMAX Plank of course!!! Static planks are sooooooo 2015. Where’s the movement??? Where’s the increased heart rate?? WHERE’S THE ALARM CLOCK TO WAKE ME UP FROM THIS YAWN-FEST OF AN EXERCISE?? I’ve shaken things up a bit and given you a Plank sequence that will have you challenging your whole body (not just your core). Let’s see you work up a sweat with this one…. You can “plank” me later….

Remember: Focus on good technique and stop if you feel any pain in your lower back.


1. STRAIGHT ARM TO FOREARM ARM PLANK WITH A SIDE PLANK TRANSITION

1. Start in a plank position, shoulders broad, naval to spine, kneecaps drawing up the thighs and heels pushing backwards. 

2. Imagine you are balancing a glass of water on your back as you slowly come down onto your right forearm. Follow with your left forearm until you are in a forearm plank. Then raise yourself back up onto your left palm, followed by your right until you are back in the start position.

3. Repeat the movement this time leading with your left arm. (DOWN, DOWN, UP, UP)

4. Once back in your start position, pivot your feet and raise your left arm into the air until you are in a side plank. Come back to the centre and pivot the other way lifting your right arm. Return to centre.

Repeat whole sequence 5 times.


2. SCOOTER - SINGLE LEG COMBO

1. Start in a plank position, shoulders broad, naval to spine, kneecaps drawing up the thighs and heels pushing backwards. 

2. Lift your left leg off the ground, point your toes and reach your leg away from you. Squeeze your left knee into your chest keeping your right heel pushing back. Stretch your left leg back behind you lifting your leg slightly to work your glutes.

3. Without lowering your leg, squeeze the same knee in towards your right elbow then send it back.

4. And again, squeeze the same knee in towards your left elbow and send it back. Then bring it forwards again through centre into your chest and send it backwards placing your foot down on the floor.

Repeat sequence on the other side.

Repeat whole sequence 5 times.


3. PROGRESSIVE/REGRESSIVE PUSH-UPS WITH UP-STRETCH TRANSITION

1. Start in a plank position, shoulders broad, naval to spine, kneecaps drawing up the thighs and heels pushing backwards. 

2. Keeping your elbows as close to your body as possible, for a count of 2, slowly lower yourself down towards the ground maintaining a straight line through your body (i.e. don’t let your lower back collapse or sag). In another count of 2, push yourself back up to your plank position.

3. Then without moving the position of your feet, hinge at your hips and lift your bottom into the air so you end up in an inverted “V” position (Up-Stretch/Downward Dog).

4. Return to your plank position. This time, you are going to do 2 x push-ups and then transition into 1 x up-stretch. Add 1 x push-up into your sequence using 1 x up-stretch as your transition until you get to 5 x push-ups.

Now repeat, this time going backwards. I.e. Start with 5 x push-ups and 1 x up-stretch, then 4, 3, 2 and 1. Feel free to increase/decrease the number according to your ability and remember to always maintain good form!!!


PREVIOUS BBLS EXERCISES OF THE MONTH

THE HUNDREDS

THE HUNDREDS

THE JACKKNIFE

THE JACKKNIFE

THE ROLL UP

THE ROLL UP

THE CLAM

THE CLAM

PREP FOR ABS & TWIST

PREP FOR ABS & TWIST