Modified Plank Abdominals Focus Foundation (#051)
Prenatal
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5m 8s
Abdominals / Modified / Kneeling plank preparation
Hands on bar
1 exercise- 3 layers.
This exercise targets the abdominals and core with a lighter spring / it also contains a “push” element.
1.Scap control (thinking about pushing body up).
Sink and lift chest to find the snap control.
2. Slide knees behind hips to make a modified plank - Moving carriage from hip for pelvic control.
3.Slide shoulders behind wrists moving carriage but keeping knees under hips.
4.Bring it all together. Extend hips into plank shape and hold / push through shoulders to move that shape in and out.
Finish with a hold (or for pregnant people keep moving).
What to look for:
-Position of shoulders. If winging or sinking chest down - cue to push into hands more.
-Hyperextending neck. Tuck the chin and lengthen the crown of head long.
-Arching lower back. Draw belly button into spine. Some heavier or weaker or pregnant clients may need an extra White spring (1/4) to support them.
-Ribs are “opening” when moving carriage from hips or from shoulders. Imagine an elastic band from your bottom ribs to hip bones, drawing together on nice and firm to support yourself.
-If clients look like they are struggling add an extra white (1/4) spring.
Stretch: Shell Stretch. (Or a cat stretch if compressing knees is not comfortable)
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