Thursday, February 22, 2018

Strength and Core Plank Series


Bent Knee Push Up (legs are crossed in table top)


- Hold at the top for 3 counts
- Lower for 3 counts
- Hold and hover for 3 counts
- Lift for 3 counts
- Hold at the top and recross the legs with the other leg on top
- 2 to 10 sets


Plank
- Hold 10 seconds to 5 minutes depending on your strength

Forearm Plank


- Hold 10 seconds to 5 minutes depending on your strength


Downward Facing Dog


- Hold 10 seconds to 5 minutes


Dolphin


- Hold 10 seconds to 5 minutes depending on your strength

Dolphin Pumps/Push Ups (moving from Forearm plank to dolphin with your fingers interlaced)


- Do as many sets as you can from 1 to 50

Mandala Pose


- Hold 10 seconds to 1 minute

Side Plank Variation



- Hold 10 seconds to 1 minute

Side Plank (if you are strong enough, if not omit)


- Hold 10 seconds to 1 minute

Forearm Side Plank



- Hold 10 seconds to 1 minute




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