Planks are essential for training core stabilization and promoting strength and stability throughout the scapulothoracic region. While it is common to progress this exercise by holding it for longer periods of time, there are more efficient—and effective—methods of progressing a plank, including adding movement using gliders. Gliders provide a dynamic challenge by incorporating extremity movement and resistance, which helps increase core and upper-body strength.
When incorporating gliders into a client’s program, begin with static planks before progressing to dynamic planks. This ensures the client has the proper strength and stability throughout the kinetic chain, and will maintain proper form while moving on the gliders. If you don’t have access to gliders, you can use folded towels on a wooden floor.
The following exercises, which feature various skill levels, planes of motions and extremity movements, can be plugged into a client’s current program. Depending on the client’s skill level, sets and repetitions may vary. In addition, you can adjust the challenge by having clients perform these planks from either the forearms or the hands.
Plank With Knee to Elbow
Goal: Add basic, unilateral lower-body movement to a traditional plank
How to Perform: Place the feet on top of the gliders and assume a high-plank position. Start with the feet together and engage the core and upper body. Draw the right knee toward the right elbow. Return to center and draw the left knee toward the left elbow. Continue alternating movements. Complete two sets of six to 10 repetitions on each leg.
Goal: Incorporate bilateral, lower-body movement into a traditional plank
How to Perform: Place the feet on top of the gliders and assume a forearm plank position. Start with the feet together and engage the core and upper body. Simultaneously draw the right knee toward the right elbow and the left knee toward left elbow. The hips should also lift while the legs draw inward. The knees do not touch the elbows. Release the body back to a plank and continue this motion. Complete two sets of six to 12 repetitions on each leg.
Plank With Hip Rotation and Knee Extension
Goal: Incorporate hip rotation in the transverse plane, which requires core activation to maintain upper-body alignment, control and balance
How to Perform:
… Continue reading here.
Fitnovatives Blog — Courtesy “American Council On Exercise” (ACEfitness.org)
Tips from fitness guru Peter Le. He demonstrates how to build a better core for better sex.
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ZOOT Recovery 2.0 CRx Women’s Compression Socks Black/Pink Glow, 2 – Men’s
When your legs have nothing left in them, but tomorrow isn’t your “day off,” you need every available advantage to heal up tonight and keep going tomorrow. The ZOOT Recovery 2. 0 CRx Women’s Compression Socks are engineered for both activity as well as recovery. Compression socks are becoming an obvious addition to any endurance athlete’s dresser drawer. After all, compression fabrics stabilize muscles in order to reduce damage during exercise. However, that’s only one part of the compression story. These socks are made from ZOOT’s innovative CRx compression fabric. Graduated in its design, the CRx fabric is made to compress the most at your foot and ease up as it gets closer to your calf. This forces blood flow from the bottom of your legs back to your heart. Essentially, this puts pressure on the muscles, arteries, and veins that are farthest away from the heart, ultimately forcing the body to circulate blood through narrower circulatory channels. So, almost like kinking a hose, it creates arterial pressure, and like when you finally release the kink, blood circulates faster to the heart. This accelerates recovery, by providing more oxygenated blood cells to the oxygen-deprived muscle groupings. The Zoot Recovery 2. 0 CRx Women’s Compression Socks are available in the colors Black/graphite and Black/pink glow and in the sizes Two, Three, and Four. Please note that sizing is based upon calf circumference, so we recommend that you refer to the sizing chart. It’s also important to note that these socks features an mmHg of 18-30, placing at a medical-grade of compression. As such, it’s not recommended that you wear these socks for extended periods of time.
Skratch Labs Hydration Mix Lemons & Limes, 1 lb Exercise Hydration Mix
Hydration Mix Lemons & Limes, 1 lb Exercise Hydration Mix
List Price: $ 19.50
Price: $ 19.50
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