Side Plank Opt 1 / On Floor (#040)
Prenatal
•
2m 28s
Side Plank on Floor
Suitable for Foundation to Level 1
Highly stable, great for beginners and prenatal.
Progresses towards standing on carriage which would be a progression for Level 1 clients, building towards Star.
Set Up /
Foot Bar up. Standing behind machine.
Could start this move with back stretch to plank move to warm up shoulders. Add layers with a hold, and movement variations like mountain climber, or press ups. The higher elevation makes this accessible to beginners, prenatal & those building strength in shoulders and core.
Floor Side Plank Set Up /
Swing feet to face same direction, stacked heel to toe If toes are facing to your left, bring your right hand to the centre of foot bar, under shoulder.
Easier / Top leg forward/ Lower leg stack behind foot.
Harder / Bottom leg forward / Top leg stacked behind
Layer 1 / Base - Set the move & shape Lower hips to make a long line / plank shape. Keep chest proud and push away from bar. Lift hips back up
Layer 2 / Add time under tension.
Lower hips into long line plank, and hold. Open arm and chest to face the side. If you can, reach hand up to ceiling in a star shape. Pivot chest and hand back to bar, and lift hips to return.
Layer 3 / Hold
Find the plank shape, open into star and hold, or if you can, thread your arm under your waist and back up.
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