Dynamic Plank

YOUR LINK HERE:

http://youtube.com/watch?v=CNMfk5Hybcc

Note: only attempt this till you can hold a plank position for a minimum of 1 minute. If not just do the plank. • Step 1: Start in a pushup position with your wrists, elbows and shoulders aligned (pause 2 counts) • Step 2: Move down onto your forearms with your shoulders drawn down, back and above elbows. Head is aligned and eyes look down to floor. Squeeze gluts (like you are holding a coin between butt cheeks), brace abdominals imagining someone is about to punch you in the guts • Step 3: Right side plank (windmill) -- shoulder above elbow, make a 'T' shape with your feet, hips and shoulders aligned and the arms as a cross bar • Step 4: Return to plank • Step 5: Left side plank (windmill) • Step 6: Repeat Step 3 on left side • Step 6: Return to plank • Step 7: Returning to pushup position -- lift right hand to right arm pit (thumb touching arm pit) while twisting torso (opening chest), then place hand directly to floor. Temporarily hold body weight on right extended arm with wrist aligned under your shoulder joint and bring left hand up to arm pit before returning to pushup starting position • Repeat for required repetitions • Tips: • 1. Maintain relaxed, controlled breathing (Pavel calls it breathe behind the shield) and also relax your face -- smile :) • 2. Always alternate the pushing up arm • Music: Window #3 by Two Bicycles (http://freemusicarchive.org/music/Two...)

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