2-Week Core Schedule
Side Plank Variations | HOW TO
In this HOW TO I will be showing you the basics for proper planking technique. We will go over both the high plank and forearm plank.
Props Needed: Just your mat!
Why I love Side Planks? They are fantastic way to teach people proper control of our shoulders and scapulas, and of course work our core. Being able to properly control your shoulders will allow for proper upper body strength building. This why you will often see some variation of a plank before we do upper body work like rows, and push-ups. I tend to program in side planks more for our shoulders than our core ;)
What to Keep in mind: A key factor in maintaining a strong, and safe plank is paying attention to where either your hands (in a high plank), or elbows (in a forearm plank) are in relation to your shoulders. You always want to maintain that pushing away sensation into the floor, while thinking about how your shoulders are feeling on your back.
HOT TIP ALERT: Always pick the variation you can hold with the most amount of activation. Feel like you lose the shoulder control once you lift your hips? Lower them down. Can't maintain a comfortable position with your legs extended out straight? Keep the bottom knee bent :)
Workouts to practice your planking:
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Up Next in Week-1
30min All Core | STRENGTH
About: This workout will work your deep/inner core which is made up of your diaphragm, multifidus, pelvis floor, and transverse abdominals. This workout should leave you feel strong from your centre to help you feel powerful throughout the rest of your limbs. Expect to plank, dead-bug, sid...
12min All Core | SUPPORT
About: Craving some juicy core? Give this workout a try, or pair it with your other favourite short workout. Expect to plank, bicycle, dead-bug, oblique crunch, all in a time based intervals.
Equipment: Just your mat
35min Core & Lower Back | STRENGTH
About: Because nobody likes feeling low back pain - In this workout we will focus on core, and lower back strength so you can move safely through all kinds of #FUNMOVES!
Equipment: 2 heavy weights. Don't have heavy weights? Fill a backpack, or tote bag with some books!