A new day and a fresh start! Septembers first challenge we PLANK. I ask that you attempt to plank for 3 minutes. Modify if you need and take breaks as needed. Pictures will be posted to give an idea of what we are going for. We start on our hands and knees. We bring our forearms down to the ground parallel to the shoulders. (Pictures posted) we want our wrist aligned with the elbows Engaging the belly we bring one foot back at a time and set up our plank. Legs are engaged, belly pulled in and we push through the heels towards the back of the room keeping legs nice and strong. If this is a little tough set it up and hold it for as long as you can and just set it down. It will get easier over time if you stay consistent and keep it as part of your workout. You may also rest the knees down but keep the body actively engaged and belly pulled in. If you have plank and it feels good try lifting one heel up. You want to keep that foot flexed and strong with the toes pointing down towards the ground, lift a little higher if you want you and can even do little pulses. Set it down when you are ready and do the other side. Glance should be down towards the ground and you should be focused and strong in your inhales and exhales. Dont forget to breath. Set it down and take 3-5 breaths resting and do it again. For a nice little belly stretch we will do Spinx. (Pictures posted) from our plank we bring the legs down and forearms stay where they are, on an inhale we start to lift our torso and head away from the ground into a mild backbend. Reach actively through your toes to the wall behind you. Lengthen your tailbone towards your heels to protect your lower back. Hold for 5-10 breaths. If this is not that easy for you set it up and just hold for 1-3 breaths or whatever is comfortable for you. This is your practice. Listen to your body always. Push it but dont break it and respect it. All good things take time and practice. Lets plank!
Posted on: Mon, 01 Sep 2014 18:49:42 +0000
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