Name: Playbook - Luke Jones - Plank 360 Core Circuit
Uploaded: 2024-01-11T15:38:05.546Z
Duration: 5 min
Description: Plank 360 Core Circuit

A short circuit to activate the deep core musculature and practice the various plank positions. Ideal for adding to your warmup or for waking up the core during a work break.

Practicing the front, side and reverse plank positions. 30 seconds on, 15 seconds rest, performing 2-3 rounds total.

- Begin on all fours, shoulders stacked over wrists.

- Plant your feet, tuck your tailbone under and rise up onto the top position of a push-up.

- Think about keeping your glutes engaged and tucking your belly button towards your spine.

- Drive evenly through hands, allowing the shoulder blades to protract.

- If you find your lower back is arching or you’re struggling to maintain the core connection, you can drop down to a kneeling plank.

-  Maintain a stable position for the stated timeframe, trying not to hold your breath.

Front Plank

- Begin in the full plank position, glutes engaged, belly button to spine, neck long and shoulder blades protracted.

- From here, allow your heels to fall down to your left side as you rotate your torso and lift your left arm up to the sky.

- Try to maintain a straight line from your feet to your head, and reach high with your left arm.

- Ensure your right shoulder does not shrug or collapse in towards your neck.

- Dropping to the knees is an option of the full side plank is too advanced right now.

-  Maintain a stable position for the stated timeframe, trying not to hold your breath.

Side Plank (Left)

- Begin in the full plank position, glutes engaged, belly button to spine, neck long and shoulder blades protracted.

- From here, allow your heels to fall down to your right side as you rotate your torso and lift your right arm up to the sky.

- Try to maintain a straight line from your feet to your head, and reach high with your right arm.

- Ensure your left shoulder does not shrug or collapse in towards your neck.

- Dropping to the knees is an option of the full side plank is too advanced right now.

-  Maintain a stable position for the stated timeframe, trying not to hold your breath.

Side Plank (Right)

-  Begin seated on the floor with your arms out behind you. 

- Fingers can face forward, back or to the side - whichever is comfortable for you.

- Roll your shoulders back and down, then with your heels planted and legs straight, lift your torso up to the sky.

- Try to maintain tension throughout the torso and keep the chest open.

- Find a comfortable position for your neck - typically neutral

-  Maintain a stable position for the stated timeframe, trying not to hold your breath.

Reverse Plank

Plank 360

Plank 360 Core Circuit

Alex

A full video with voice would have been helpful. But the movements were nice

Heather

Loving your material...👌🏻
Out of interest what trainers are you wearing?

Alison yates

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