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17/4/2014 These 3 Workout .GIFs Will Change Your Plank Game for Good: The Daily Details: Blog : Details
http://www.details.com/blogs/daily-details/2014/04/plank-your-way-to-a-full-body-workout-with-these-3-game-changing-gifs.html?mbid=facebook 1/7
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17/4/2014 These 3 Workout .GIFs Will Change Your Plank Game for Good: The Daily Details: Blog : Details
http://www.details.com/blogs/daily-details/2014/04/plank-your-way-to-a-full-body-workout-with-these-3-game-changing-gifs.html?mbid=facebook 2/7
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THESE 3 WORKOUT .GIFS WILL CHANGE YOUR PLANKGAME FOR GOODBYQBlogbyEquinox
17/4/2014 These 3 Workout .GIFs Will Change Your Plank Game for Good: The Daily Details: Blog : Details
http://www.details.com/blogs/daily-details/2014/04/plank-your-way-to-a-full-body-workout-with-these-3-game-changing-gifs.html?mbid=facebook 3/7
Gonearethedayswhenweusedtoforceourselvesintoapositionandthenholditforanindefiniteamountoftime(oneonethousand,twoonethousand...),especiallyrightbeforeaworkout.Wenowknowthatit'sbettertoeaseyourwayintoexercisewithmoredynamicmovements,liketheonesinthis3plankcorestrengtheningseries,whichwillsafelywarmupallofyourmusclesinjustafewminutes.
"Thesearelikeplanksonsteroids.Theyhaveyouworkinginthreedifferentdirections,orplanesofmotion,sothatyouautomaticallygetmoremuscleactivationthanyoudowithanormalplank,"saysmastertrainerJoshStolz,Tier4coachinNewYorkCity."Plus,addinginaresistancebandhelpsactivateyourrotatorcuff,lats,serratusanterior,andpecs,makingthisamuchmoredifficultupperbodyworkoutaswell."
Theseampedupplanksnotonlytargetyourshouldersandyourentirecore*internal/externalobliques,rectusabdominis,transversusabdominis,andbackbuttheyalsoimproveyourpostureandteachyourbodytomovetogethermorefunctionally,asyoudoineverydaylife."Yourshoulderblades,hips,andpelvisareworkinginsynergywitheachotherthroughoutthisroutine.Thekeyistoletyourhipsdrivethemovementandkeepyourspinealigned,"saysStolz.Soyou'rereallygettingatruefullbodyworkouteverytimeyouhitthefloor.
Performtwosetsofthesemoves,intheorderlisted,asawarmuptoyournormalcardioand/orstrengthsessions.Asyouprogress,workyourwayuptofoursets,andthendropbackdowntotwo,butincreaseyourtotalnumberofrepsforeachexercisebyone.
1.SagittalPlanePlankWrapasuperlightresistancebandloop*aroundyourwrists,andgetintomodifiedplankposition(elbowsundershoulders,legsextendedbehindyou,toestuckedunder,backflat),withpalmsfacingupandthumbsouttosides.Drivehipsup,towardtheceiling,soyourheadpointsdownwardsandhandsmoveouttosidesacoupleofinches,forminganupsidedownV(DownwardDog)withyourbody,pressingbackwithheels.Lowerhipsandmovehandsbacktostart.Do5reps.
17/4/2014 These 3 Workout .GIFs Will Change Your Plank Game for Good: The Daily Details: Blog : Details
http://www.details.com/blogs/daily-details/2014/04/plank-your-way-to-a-full-body-workout-with-these-3-game-changing-gifs.html?mbid=facebook 4/7
2.FrontalPlanePlankInmodifiedplankpositionwithresistancebandloopedaroundyourwrists(palmsup,thumbsouttosides),keepyourheadstationaryandbackflatasyoudrivehipsfromlefttoright,movingoppositehandacoupleofinchesouttothesidewitheachpush.Do10totalreps(5eachside).
3.TransversePlanePlankInmodifiedplankpositionwithresistancebandloopedaroundyourwrists(palmsup,thumbsouttosides)andfeetaboutshoulderwidthapart,rotateyourshouldersandtorsototheright,rollingfromyourtoesontothesidesofyourfeet,inordertobringrighthipdowntowardfloor,movingrighthandacoupleofinchesouttothesideasyoudo.Immediatelyswitchsidesandrepeat.Continuerotatingfromlefttorightfor10totalreps(5eachside).
*Startwiththelightestresistancebandpossible.Ifyoudon'thavealoop,usearegularband:Gripbandwithhandsaboutshoulderwidthapart(thereshouldbealittletension),thumbsouttosides.Beginners:Performmoveswithoutthebanduntilyoubecomemorecomfortable,andthenadditin.
AlsoontheQbyEquinox:ThePlanksYouShouldBeDoing(ButProbablyAren't)ChangetheShapeofYourBody:Week1Video:TheJumpRopeReel
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17/4/2014 These 3 Workout .GIFs Will Change Your Plank Game for Good: The Daily Details: Blog : Details
http://www.details.com/blogs/daily-details/2014/04/plank-your-way-to-a-full-body-workout-with-these-3-game-changing-gifs.html?mbid=facebook 5/7
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17/4/2014 These 3 Workout .GIFs Will Change Your Plank Game for Good: The Daily Details: Blog : Details
http://www.details.com/blogs/daily-details/2014/04/plank-your-way-to-a-full-body-workout-with-these-3-game-changing-gifs.html?mbid=facebook 6/7
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17/4/2014 These 3 Workout .GIFs Will Change Your Plank Game for Good: The Daily Details: Blog : Details
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