Today's Plank challenge uses your paper plates or towel on a surface that allows your feet to slide.  As always,  the plank basics are most important.  Holdng form, aim to increase your range of movement as you get better at this one. This is a slow movement. 

Head and neck stay in line with spine to hip. When in long plank position you are looking down between your hands.  As your hips raise up your gaze trails under you accordingly and if your flexibility allows your feet to get close to your hands. You wil be looking through your legs at the end of this movement. 

Head and neck stay in line with spine to hip. When in long plank position you are looking down between your hands.  As your hips raise up your gaze trails under you accordingly and if your flexibility allows your feet to get close to your hands. You wil be looking through your legs at the end of this movement. 

Legs remain straight, and back does not hunch over as you raise your hips.  

Try to initiate this movement from your core.    

Keep shoulders over hands throughout the movement, both in and out phases. 

Begin with short range of movements, and return to start position. Increase the distance the plates travel in as your technique gets dialed in.   

DO NOT let the plates travel back past their starting point and allow the hips to drop lower than a straight line between shoulders to heels. You will know this is happening because it causes the lower back to feel pinched.  

This exercise is tricky to dial in so today's challenge will not be about going to exhaustion. It will be about developing and extending your range of movement while keeping great form.  If possible ask someone to look while you do it and to let you know if you are curving your back or beginning the movement from you legs.  ( it is easy to shuffle in using  the feet but that isn't going to help your core strength develop.) or better yet if you can video yourself in action to see if what you are actually doing looks like what you think you you are doing. 

Todays task:  

Level 1:

Build up to 20 quality reps. Take breaks as needed, even if it's pairs or singles by the end. 

Level 2 :  

Aim to do this twice today.  

Level 3:  

If you are already familiar with this exercise and are confident you can hold form, aim for 20-30 reps, x 3 times today.  

That's it.  No more levels of difficulty. If you feel it's too easy, challenge yourself on your range of movements.  Still too easy ?.... Slow down the movements even more. 

Initiate the movement from your core! 

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