Plank Nation

3 Jan

Plank nation consists of a series of plank exercises that will constantly improve core strength and sculpt the upper body.

Plank_Mania1

Running Man
1. Start out in a plank position (Make sure the core is tight, back & butt are in a straight line with hands directly underneath the shoulders).
2. Drive the left knee towards the chest in a steady motion.
3. Return left foot to starting position.
4. Repeat same movement with the alternate (right) knee.
5. Do 3 sets: 1st set for 30 seconds, 2nd set for 45 seconds and 3rd set for 60 seconds. Repeat 3x.
6. Gradually increase your speed each set.

Plank_Mania2
Variation: Frog legs
1. Start out in plank position (Make sure the core is tight, back & butt are in a straight line with hands directly underneath the shoulders).
2. Drive left knee toward outside of left elbow.
3. Repeat with right knee towards outside of right elbow.
4. Visualize how frogs walk. This exercise is focused on core and especially obliques.
5. Maintain steady motion+speed, do 3 sets of 30 reps.

Plank_Mania3
Challenge: Side plank

1. Start out in plank position (Make sure the core is tight, back & butt are in a straight line with hands directly underneath the shoulders).
2. Drop down to your forearms.
3. Swivel left arm and hip towards the ceiling while locking the right shoulder. Align the lower body in same position.
4. Extend left arm straight up, stacked over the opposite arm.
5. When you gain your balance, hold for 30 seconds.
6. Return to forearm plank and repeat with the other side. Try 3x.

U1st Challenge: Add 10 seconds to each set!

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