Planks

Description: Plank holds and Plank Push Ups

Goal: Hold plank for 60 seconds & 20 Plank Push Ups
Objective: Increase arm and shoulder strength

Plank Hold:

Equipment: Soft Surface
Reps: 3 – 30 Seconds Each
Time: 5 min

1. Lay on stomach, elbows under wrists. Lift up on to forearms with legs squeezing together, flat back, keep stomach tight. This uses core to stabilize, your body will shake. Do NOT arch the back.

Plank Push Ups:

Equipment: Soft Surface
Reps: 5 Each Arm
Time: 5 – 10 min

1. Lay on stomach, elbows under wrists. Lift up on to forearms with legs squeezing together, flat back, keep stomach tight. This uses core to stabilize, your body will shake. Do NOT arch the back.
2. Place hand under shoulder and lift body up, then do the same with the other hand into push up position.
3. Lift one hand off ground and back onto forearm moving back into plank position.

* Alternate arms that push up first.

Safety:

• Back should be flat, do not arch this can cause pain in lower back.