Side Bend

Instructions

  • Start in standing position.
  • Hold resistance band with other side under your feet.
  • Start with tension, keep weight balance.
  • Lower shoulder same side as cord, inhale and raise trunk to other side

Purpose

Holding body erect in lateral plane and avoid bending

Tip

  • When lowering your shoulder, maintain body alignment. Do not lean forward or backward.
  • Remain in the shoulder dropped position for 1-2 sec before returning back to starting position to get maximum resistance.

Plank Exercise Variations

Instructions

Pick 1-2 variations and do them for 30-60s each

Beginners:

Forearm Plank: https://youtu.be/4ipd7IbsKZs?t=55

  • In a prone position, prop your weight on your forearms and toes.
  • Keep a straight line from your head to your feet and brace your abs to maintain a neutral position

Pushup Plank: https://youtu.be/4ipd7IbsKZs?t=10

  • In a prone position, prop your weight on your hands and toes.
  • Keep a straight line from your head to your feet and brace your abs to maintain a neutral position.

Pushup Plank Shuffle: https://youtu.be/4ipd7IbsKZs?t=61

  • In the Pushup Plank position, take two steps to the left and then two steps to the right.
  • Alternate with your left arm and right leg and then your right arm and left leg

Intermediate:

Sidearm Raise: https://youtu.be/4ipd7IbsKZs?t=20

  • In the Pushup Plank position, raise your left arm so it’s parallel to the ground.
  • Hold for two seconds and return to the starting position.
  • Repeat on the right side. Maintain a neutral spine position for the duration of the exercise.

Frontarm Raise: https://youtu.be/4ipd7IbsKZs?t=36

  • In the Pushup Plank position, raise your left arm so it’s parallel to the ground.
  • Hold for two seconds and return to the starting position.
  • Repeat on the right side. Maintain a neutral spine position for the duration of the exercise

Spiderman Plank: https://youtu.be/4ipd7IbsKZs?t=86

  • In the Pushup Plank position, bring your left knee to your left elbow and hold it for about two seconds.
  • Return to the starting position and repeat with your right leg

Advanced:

ForeArm to Pushup Plank: https://youtu.be/4ipd7IbsKZs?t=74

  • Begin in the Pushup Plank position and carefully lower yourself to the Forearm Plank position.
  • Alternate positions for the duration of the exercise

Two-point Plank: https://youtu.be/4ipd7IbsKZs?t=131

  • In the Pushup Plank position, raise your left leg off the ground while lifting your right arm at the same time.
  • Your left leg should be about 12-18” off the ground and your right arm should be parallel to the ground.
  • Hold for about 2 seconds and then return to the starting position.
  • Repeat wiith the opposite leg and arm.

Two-point Plank Forearm Position: https://youtu.be/4ipd7IbsKZs?t=150

  • In the Forearm Plank position, raise your left leg off the ground while lifting your right arm at the same time.
  • Your left leg should be about 12-18” off the ground and your right arm should be parallel to the ground.
  • Hold for about 2 seconds and then return to the starting position.
  • Repeat with the opposite leg and arm

Purpose

Planking is a versatile exercise as it works on many areas of the body:

  • Rectus Abdominus (these are what you see if you have six-pack abs)
  • Internal and external obliques (the part of your abs on the side of your torso)
  • Transverse Abdominus (the deepest part of your abs that support your spine)
  • Lower Back
  • Hips
  • Glutes

Lying Reverse Trunk Twist

Instructions

  • Lie face-up with arms out to the sides palms down (T).
  • Raise legs 90% and touch the floor with outside foot.
  • Inhale as you lower legs inhale as your raise them.

Purpose

Midsection flexibility and external & internal obliques

Tip

Beginner: Do the Exercise at SLOW but SMOOTH speed to get familiar with running movement pattern.

Intermediate: Do the Exercise at SLOW but SMOOTH speed to get familiar with running movement pattern.

Advanced: Increase resistance by adding weight to your ankles.

Reverse Sit-ups

Instructions

  • Do not EVER let your legs touch the ground
  • Keep your legs straight
  • Keep your hands flat on the ground

Purpose

  • Works lower abs that powers your knee drive
  • Works your external and internal obliques to maintain trunk stability

Tip

Beginner: “crunch upwards”

Intermediate: go unto ~30 deg angle hold, before going back to starting position

Advanced: add weights to your ankles for increase resistance