Plank progressions 3.0 – Dynamic Options – Advanced
- This video is focusing on the very versatile and modifiable core exercise known as a plank
- The plank exercise helps you to strengthen both your back and your abdominal muscles at the same time. This helps to create muscular balance and can improve posture.
- Remember to take your time getting up or down off the ground. When performing your plank remember to keep breathing.
- The only equipment you need is your own body weight and maybe a mat or towel for your elbows or hand to rest on.
- Planks 3.0 takes our original Plank Progression video and the advanced Plank Progressions 2.0 another step further – focusing on more plank options that are dynamic (involve movement) – Some options can even have a cardiovascular component
- Let’s try…
Plank progressions highlighted in this video
- The Bird-Dog
- The Bird-Dog Crunch
- The Plank to Downward Dog
- The Downward Dog with Toe Touch
- The Plank with Body Saw
- The Plank with Hip Dip
- Modified Mountain Climbers
- Mountain Climbers (Forward and Across)
- The Side Plank with Hand to Toe
- The Side Plank with Hip Drive
- The Prowler Plank
- The Push Up
- The Plank with Toe Tap
- The Plank Jack
- The Plank Jack with Shoulder Tap
- The Plank with Air Jack
- The Bear Plank with Shoulder Touch
- The Bear Plank with Twist
- The Bear Plank Run
- The Spiderman Plank with 3 Taps
- The Spiderman Lunge
- The Spiderman Lunge with Twist
- The Reverse Inchworm
- Inchworm Combinations
- Jack
- Push Up
- Twist
Advanced resistance training disclaimer
- This is an unsupervised online exercise video. We advise all participants to review their current exercise/fitness level to determine if this session is appropriate for you.
- If high intensity exercise is new to you please discuss with your physician, prior to participating.
- Do not start an exercise session if you are feeling unwell and discontinue exercise if symptoms arise. Symptoms may include but are not limited to; shortness of breath, chest pain, dizziness, light-headiness. If you develop worsening symptoms that are not relived by rest – seek medical attention.
- Remember you are in control of your own workout. Exercise at your own level/pace.
- Please complete a 3-5 minutes warm up prior to starting this exercise routine.
Want more information?
- Speak to an Exercise Therapist.
- Check out some of our other Core focused exercise demonstrations:
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- Plank Progressions
- Plank Progressions 2.0
- Core Circuit – Abdominals
- TABATA – Core