Training Day #11 – Rocking Chair Glider Plank
One day until Thanksgiving :) I hope ya’ll have some fun things planned. Its been raining since yesterday. Yuck. Okay let’s get started with today’s plank. The name is silly but its exactly what it looks like. You’re are the foot of a rocking chair and your arms and feet are your supports as you glide back and forth. We’ll start the usual stance in the plank. Similar to the Cat Plank, you crouch backwards with legs and arms extended. Your hands and feet are still in place. At this instance you are holding your body up only by your hands and feet, keeping your knees and elbows above the floor. Then you ‘dive’ down and up with your back extended. You can repeat this a few times before returning to the plank and continuing this cycle.
**Be mindful of your health condition(s) as well. You know your body better than anybody else, if you can’t do it, stop and reduce the time or use the regression tips. But if your unsure please check it out with your doctor.
Take a few minutes and a few times during the day to perform this exercise. Try 2-4 times per day, once before breakfast, lunch, dinner and bed time. See how long you can hold yourself up. Challenge yourself. Make sure to keep your back as straight, chin tucked, tummy tight and remember to breathe! Also place your hands on a yoga mat or pillow – something to cushion them, don’t hurt yourself!
1. Plank – 5-10 seconds
2. RCG Plank – 5-10 reps (1 rep = back and forth motion)
3. Plank – 5-10 seconds
4. RCG Plank– 5-10 reps (1 rep = back and forth motion)
5. Plank –5-10 seconds
Rest – catch your breath, wiggle out the tension, loosen up
Progression: If this is simple for you, feel free to increase the time or repetitions, you are awesome!
Regression #1: Place your elbows on the floor while you are in the RCG Plank. This will relieve tension from your shoulders. Eventually you’d want to work your way back up to the “Rocking Chair Glider Plank”