Full Body Integration / 4 Point to Plank for Level 1 (#032)
Plank
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1m 32s
Full Body Integration
4 Point to Pank
Set Up / Blue Spring Level 1 or White Spring for challenge
Extra spring load could be added to provide support.
4 point kneeling, shoulders over hands and slide carriage our until hips over knees.
Layer 1 / Knee Hovers
Hold carriage still, scoop tummy in and hover knees inch off carriage. Lower back down. Getting used to taking weight through shoulders.
Layer 2 / Progression.
Next time you pick up knees you see if you can extend the carriage long behind you, pull in & touch knees down. Repeat work here.
Layer 3 / Omit Rest
Take out the rest if it’s there for you and work through the knee tucks.
Finisher / Hold
Find a hold, either in your full plank if it is there, or in a 4 point position with knees hovering. Last 5 seconds.
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Set Up /
Blue Spring
Regression for support / Blue White
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Knees in centre of carriage. Feet will hang off back.
Elbow under shoulder, forearm pressing down.**Regression / Keep Carriage S...
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Offset Plank
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strength and control of the carriage.Set Up / White Spring or Blue for support.
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Feet against shoulder block furthest away.
Hands framing the outer corner of box.Start by...
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