Today's Plank involves the use of a light dumbell.  ( a heavy book or large bottle of water could work too, .... Even a handy sized rock if your doing this outdoors!)  

Tall plank, weight below head.  

Tall plank, weight below head.  

Begin in tall plank position, with the wight between hands.  Lift one hand off the ground without tilting and pick up the weight. Lift the weight up, slowly, by pulling your elbow back towards your hip, so upper arm is right up against the side of your chest.  Continue to pull the elbow up higher as far as you can, without tilting your torso. Pause briefly at the top of your range of movement and then slowly lower the weight back to it's starting point beneath your face.  Place that hand back in the floor and repeat with your other arm. Do this with out tilting your torso on the switch over. 

No Tilting of torso.  

No Tilting of torso.  

Slowly return weight to floor and gently replace hand on floor.  Hold on to the weight for your total reps if staying on one side for multiple reps. Do not let weight touch floor ibtol it's time to switch sides. 

Slowly return weight to floor and gently replace hand on floor.  Hold on to the weight for your total reps if staying on one side for multiple reps. Do not let weight touch floor ibtol it's time to switch sides. 

Repeat with other side.  

Repeat with other side.  

Tip: Don't get too ambitious with the size of the weight today.  If you dial in this movement with perfect form using a light weight, you will find you can lift heavier weights with great form far sooner than if you begin too heavy.  For this reason, you do not need to state the size of the weight you choose to use today. Just pick something light but challenging.  

 

Refer back to Day 4 for the basics.  

http://www.damienrochefitness.com/blog/2015/6/24/the-plank-430-tall-plank-3-points-of-contact

Level 1: 

5 Rows with right, switch sides without tilting, repeat 5 rows.  Drop to knees to break briefly and repeat 5 times. Dial in the basic tall plank at the beginning of each round and try to maintain it throughout the exercise. 

Level 2

5 pairs of Alternating Rows,  switching sides after each row. Stop and take a break after 5 pairs.  Repeat 5 times. 

Level 3:  

Alternating Rows, for 30 sec x 4 times. Take as long a break as you feel you need I order to get through the next round with perfect form. 

Level 4:  

Alternating Rows x 60 sec, x 3 times. 

 

 

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