Thanks for your patience everyone.  I know you guys weren't idle and probably dropped down and did a repeat of your fave day to date.  

 

Ok,  so today starts with a side plank.  Arm raised tall, stacked over shoulders. Keeping arm as long as possible try to lightly touch the floor as far in front of you as possible. Then trail your fingers lightly along the floor toward you and continue under neath and out the far side, still traveling in a straight line, still no weight on the floor. Allow the shoulders and hips to roll forward to a flat plank position. Do not twist the shoulders but resist the hip drop as this will stretch the lower back a little too much. 

Trail fingers along the floor without putting any weight on them  

Trail fingers along the floor without putting any weight on them  

Reach as far forward as you can while holding balance  

Reach as far forward as you can while holding balance  

Allow hips and shoulders to roll forward in to a regular plank position as you reach as far back as you can with your fingers stil trailing just over floor.  

Allow hips and shoulders to roll forward in to a regular plank position as you reach as far back as you can with your fingers stil trailing just over floor.  

Reverse view

Reverse view

Level 1

5 times. 20 sec Break, Repeat on other side.  

Level 2

10 times, 20 sec break, Repeat on other side.  

Level 3

15 times, 20 sec break,  Repeat on other side.

Level 4

Superset 40 sec on one side, no rest, 40 sec on other side.

Level 5

Superset 40 sec on one side, no rest, 40 sec on other side. x2

Level 6

Superset 40 sec on one side, no rest, 40 sec on other side X 3

Level 7

Superset 40 sec on one side, no rest, 40 sec on other side X 4

 

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