Hello everybody and welcome to week 3 of the Plankety Plankathon.... firstly, apologies this is late..... better late than never eh.... We have had ongoing internet problems and it’s getting in the way of life!!
So, for this week, it’s a 2 minute plank. This is made up of:
30 seconds high arm plank
30 second elbow plank
30 second side planks ( each side)
In order to do a side plank:
Lay on your side with your forearm flat on the floor, bottom elbow lined up directly under your shoulder and both legs extended out in a long line. Feet can either be staggered for more stability, or stacked for more of a challenge. Engage your core and lift your hips off the floor, forming a straight line from your head to your feet. Hold for 15 to 30 seconds. Your top hand can be on side of hip (easier) or reaching up to the ceiling (harder).
Or a variation:
To make it easier, start with both knees bent, feet 90 degrees behind you, so you form a straight line from head to knees; lift and hold. To make it harder, keep your bottom leg bent but extend your top leg out, actively engaging your inner thigh as you push your top leg into the floor.
Here is the follow along vid:
If you have been progressing with these on your non running days then this should be doable, andhere is also a variation for the side plank should you want to start with that?
How are you getting on? Please do let me know. And huge well done, you are all doing really well.
Juju
Xxx
