Hello everybody and welcome to week 2 of the Plankety Plankethon.... firstly, apologies this is a day lite, life has got in the way ; I work full time and have a family, so life is really quite busy. However it’s doing this stuff that keeps me sane..... so let’s crack on !!
Here is the follow along video:
So, for this week you will be doing a 30 seconds elbow plank, and a 30 seconds high arm plank.
In terms of technique:
Get into plank position with your elbows on the ground right underneath your shoulders your feet hip-width apart. Make sure your back is flat and your head and neck are in a neutral position. Drive your elbows into the floor, and squeeze your quads, glutes, and core. Inhale through your nose and exhale through your mouth—don’t hold your breath.
For the high arm plank:
Plant hands directly under shoulders (slightly wider than shoulder width) like you’re about to do a push-up. Ground toes into the floor and squeeze glutes to stabilize your body. Your legs should be working, too — be careful not to lock or hyperextend your knees. Neutralize your neck and spine by looking at a spot on the floor about a foot beyond your hands. Your head should be in line with your back.
From:
runnersworld.com/training/a... and
greatist.com/fitness/perfec...
Please let me know how you are getting on, and I really hope that you are enjoying the plan?
Happy Planking
Juju
Xxx
