Front plank with arm lifts
Category: Strength
Level: 2
4-8 reps/side, alternating
- Straight line from head to ankles
- Shoulders engaged; flat t-shirt sitting across the shoulder blades
- Elbows directly under shoulders
- Keep hips sturdy while reaching across to tap close to the other hand
- Hips rocking/dipping during taps
- Cue "Keep hips facing the floor"
- Hips too high ('tenting' shape)
- Cue "Lower hips so they are closer to the ground"
- Hips too low ('sagging')
- Cue "Raise hips slightly towards the ceiling"
- Rounded lower back ('sagging')
- Cue "Pull belly-button up towards ribs"
- Rounded shoulders
- Cue "Pinch shoulders back towards spine"
- Elbows tucked too far back towards hips
- Cue "Move hands forward"
- Head hanging down
- Cue "Long, strong neck"
- Cue "Look up through the eyebrows"
- Activates trunk muscles
- Trunk stability
- Reinforces proper trunk and pelvis positioning
- Activates shoulder muscles