Plank Challenge Week 1, Day 7 {High Plank to Side Plank} Plus Leave Your Entry Posts Here!!

in #contest6 years ago (edited)

Happy Saturday my friends! I hope you all had a fantastic week. For those of you following the Plank Challenge, we have hit the end of the first week! This means that if you are joining in for the prizes or just want some accountability, then it is time to do your wrap up post after joining in this week and drop the link here in the comments. If you didn't get a chance to take part in this week, we are starting a fresh week tomorrow so make sure to check back in to see what the next phase has in store. Still 3 weeks to go!

To cap off this first series, I am back in the frame to demonstrate a high plank to side plank variation. The first part of the video is the basic version with both feet just rotating but staying on the ground, then the last few reps I show how you can make it a bit more challenging by lifting the top leg as you get into the side plank position.

Form cues:

  1. This one can be really challenging to keep your body from shifting, so do your best to make sure that your shoulders stay in line with your elbows and hands at both the high plank and side plank positions.
  2. Take the movement slow to keep a strong core throughout the rotation and prevent the hips dropping.
  3. Think about staying long through the spine and through the arms as you extend the top arm at the side position. You should feel a nice stretch through the chest and shoulders.
  4. Use the breath on this one to help regulate the speed of the movement. Breathe out as you rotate to the side and breathe in as you move back to the start position of the high plank.

If you have any issues with shoulder stability or wrist pain on this one then you can also execute from the forearms from a low plank position. The movement stays the same otherwise, but puts less stress on the shoulder joint if you have a weaker upper body.

Beginner: Perform the move for 30 seconds

Intermediate: Perform the move for 45 seconds

Advanced: Perform the move for 60 seconds

Remember you have 4 days from now to enter in your post for prize consideration! I'll announce at the end of next week the winners of the first prizes. Happy Planking!

Plank Challenge Week 1, Day 6
Plank Challenge Week 1, Day 5
Plank Challenge Week 1, Day 4
Plank Challenge Week 1, Day 3
Plank Challenge Week 1, Day 2
Plank Challenge Week 1, Day 1
Plank Challenge Original Contest Post

*Make sure to consult your health professional if you have any current or prior medical issues that may prohibit starting a new exercise program.



Banners by @woman-onthe-wing, @dksart and @bearone for @steemusa

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I was always running 1 day behind, thanks for the challenge Katie !
I'm just done making my report https://steemit.com/fitness/@byebyehamburgers/day-173-planking-report

Awesome! You are still the first one in, so bravo! I'm about to head into a busy work day, but I'll be popping over to check it out in a bit! Thanks for joining. 💪

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