Preparation
Get ready in the quadruped position. Walk the feet backward until the legs are straight
Start Position
The body is in a full plank position with straight arms and hands straight under the shoulders. Engage the abdominals and buttocks to stabilize the trunk. Pull the shoulders back and down. Keep the neck neutral and long
2‹Þ
Bend the arms to lower the chest down towards the floor. Keep a firm plank position, with a neutral and long neck
End Position 1
Let the body sink towards the floor as deep as the strength and flexibility of the chest, shoulders and arms allows
2‹Þ
Engage the chest, shoulders, and arms to push the body back up
Start Position
The legs are straight and the body in a full plank position with straight arms. Engage the abdominals and buttocks to stabilize the trunk. Pull the shoulders back and down. Keep the neck neutral and long
2‹Þ
Shift the weight on one arm and lift the other arm up. Rotate the trunk and move the free arm towards the ceiling
End Position 2
The body is in a full side plank position. Engage the abdominals to stabilize the trunk and push the hips up. The legs are straight. Stack the feet onto each other or leave them on the floor behind each other. The free arm points to the ceiling or even a bit behind you. Turn the head to follow the free hand with your eyes. Keep the neck neutral and long
2‹Þ
Rotate the trunk back and move the arm back down again
Repeat
Back to the start position. Repeat for the planned number of times
Purpose
Strengthen the chest muscles as well as the triceps on the back of the arms and deltoid muscles in front of the shoulders. Core stability
Training Plans
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