Plank Series

Question 1

Knee Stretch

Muscles: Multifidus, abdominal rectus

Answer 1

1/2 Spring
Hands on the footbar - shoulder distance apart
Shoulders behind the footbar
Knees down, Feet dorsiflexed against the shoulder block
Hips seated back towards heels
Flat back
Head in line with spine

EXHALE: push away knees back just behind hips
INHALE: return to start

Question 2

Down Stretch

Muscles: Transverse abs, internal & external obliques, deltoids, rhomboids

Answer 2

1 or 1/2 Spring
- Hands on the footbar - shoulder distance apart
- Shoulders over the hands
- Knees down, Feet dorsiflexed against the shoulder block
- Flat back
- Head in line with spine

EXHALE: extend from the shoulders
INHALE: return to start

Question 3

Plank to Pike

Muscles: Transverse abs, internal and external obliques, rectus abdominis , latissimus dorsi, deltoids, triceps

Answer 3

1 or 1/2 spring
Hands on the footbac - should distance apart
Shoulders over the hands
Start in plank

EXHALE: Contract Abs, Hips come up, head comes down between shoulders. Looking at the knees
INHALE: Bring Hips down. Return to start

Make it harder by starting with shoulders behind the hands

Question 4

Rotated Knees In & Out

Muscles: Transverse abs, internal and external obliques, rectus abdominis, latissimus dorsi, deltoids, triceps

Answer 4

1 or 1/2 spring
Hands on the footbar, should distance apart
Shoulders over hands, knees lifted
Rotate feet against the shoulder blocks
Neutral spine, head in line with spine
Hips and shoulders align

EXHALE: bend knees toward footbar. Shoulder shift back behind hands
INHALE: extend legs back into start position

Question 5

Rotated Pike

Muscles: Transverse abs, internal and external obliques, rectus abdominis, latissimus dorsi, deltoids, triceps

Answer 5

1 or 1/2 spring
Hands on the footbar, should distance apart
Shoulders over hands, knees lifted
Rotate feet against the shoulder blocks
Neutral spine, head in line with spine
Hips and shoulders align

EXHALE: Contract abs. Lift the hips, shoulders shift back behind hands
INHALE: Lower hip down to start position

Question 6

Elephant

Muscles: Transverse abs

Answer 6

1 or 1/2 spring

Hands on the footbar, shoulder distance apart
Shoulders behind the hands
Standing, feet flat, heels against the footbar
Hips over the ankles
Head in line with the spine

INHALE: carriage glides away from the footbar
EXHALE: engage the transverse abs to return to the start

REQUIRES: deep mind/body connection

Question 7

Long Stretch

Muscles: Transverse abs, glutes minimus and medius, internal and external obliques, rectus abdominis , latissimus dorsi, deltoids

Answer 7

1 or 1/2 spring
- Hands on the footbar, should distance apart
- Shoulders over hands, knees lifted
- Feet against the shoulder blocks
- Flat back. Head in line with spine

EXHALE: extend from shoulders, chest behind the footbar
INHALE: return to start