Name: Playbook - Ashley Palmer Fitness - Plank Variations!
Uploaded: 2024-01-05T21:11:46.276Z
Duration: 30 min
Description: Plank Variations!

You've got 4 exercises in this core circuit and they are all plank variations! I love a good plank and it's fun coming up with different forms of it. Do 5 rounds 30sec each exercise. Try not to rest until after each round

- Come down into a high plank position with your feet out long and hands below shoulders.
- Alternate tapping your shoulders then reach to the opposing foot
- Each time come back down to high plank position keeping the core engaged and booty tight

Shoulder Tap to Reaching Plank

- Come down into a low plank position with your elbows under your shoulders so you are on your forearms and feet out long keeping them hip width apart.
- Alternate bringing your knees up to meet your elbow (or toward) This will work your oblique muscles or that waist area

Spider Plank

(30 sec each side) *modification shown in video
- Come down onto your side in a side plank position with your hips, knees and ankles stacked
* If you are modifying the top leg will come in front planting the foot down for better stability
- Come onto your forearm so your elbow is below your shoulder
- Dip the hip down and up for duration of exercise

Hip Dips in Side Plank

- In this exercise you are alternating going from high plank to low plank
- Start in high plank with hands below shoulders and feet level with hips. Make sure to keep the booty and core engaged
- Replace the hands with the elbows one at a time to lower yourself to a low plank
- Keep the hands and elbows in line with the shoulders each time you alternate high/low plank

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