KevFitPro

Plank!
A very very common core exercise, a lot of time people feel more work on the arms and shoulders rather than the actual core! the following tips will help you to maximize the core training of this movement .

I always teach this exercise with stomach flat on ground first.

1 elbows under the chest, lengthen the neck, create distance from ears to shoulder, no shrugging.
2 keep the chin tucked, don’t kiss the floor!
3 elbows push outward, like the shoulder W exercise, scapulas will be in the downward rotation position and stabilized.
4 brace the core by a strong forceful breathe out.
5 plant the toes hard to the ground.
6 squeeze the butt and quads, lift the legs off the ground.
7 butt and upper body should be at the same height.
8 hold the position for 30 sec.
9 remember to breathe during the hold!

You don’t have to do long duration plank, if 30 sec is too easy we can progress to a harder plank exercises! Check back later for plank progressions!

Shoulder W is one of my favorite warm up exercises.
It’s a great drill to engage the scapula, put them into the depression and downward rotation movement, that are very important during any overhead pulling motion. So you can activate the rhomboids and lats during the pulling, rather than the rear shoulders and arms.
It’s also a good drill to create better posture.
Do 3 sets of 15 reps!
Tag someone if this info is useful to them!