WHAT IS IT FOR:
It has been a while since I posted an “exercise of the week,” but this exercise is too good not to share! This is a frontal core, shoulder stability and spinal mobility exercise all packed into one – Enjoy!
Extended Plank to Up Dog! #TrainP3 exercise to target frontal core, shoulder stability and spinal mobility all at once!
HOW TO DO IT:
Start in a plank position with hips in line with your head and shoulders stacked over your hands. Establish a hollow body by tucking your hips, squeezing your glutes and bracing your abs. Maintain this position and keep the trunk parallel to the floor as you walk or slide your feet back, into an extended plank. Go as low as you can while maintaining a hollow back. At the worst you can come to neutral, but never arch and try to stay hollow the whole time. Once you reach your lowest position, walk your feet up and come back to a plank. Drop your hips down as you push your chest forward to an up dog position used in yoga. Keep your shoulders wide and away from your ears, look up, and most importantly, stay engaged in your lower abs and pelvic floor to protect your lower back. Take a deep breath and repeat.
WHEN TO USE IT:
I use a variation of this exercise in almost every warm up or often add it to our strength circuits at Train P3. I would pair this exercise with a hip extension movement like a dumbbell snatch or kettlebell swing. If it was a three exercise circuit, I would also include a rotational throw. This type of pairing would engage the anterior, posterior and rotational chain systems with an added benefit of mobilizing the spine. BANG BANG BANG!!! That’s awesome!
We typically perform this exercise for three to five sets of 5 repetitions.
Do you have a variation of this exercise? Share it with us below or on our Facebook page or tag us on Instagram.
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