Training Day #13 – Leg Kick Plank
Today we’ll learn the Leg Kick Plank. There’s also a ‘quiz’ on what we have covered so far except today’s plank. There are 3 motions to be taken into consideration. First, the plank stance. Second, the marching plank. Lastly, right after you draw your knee in toward your chest you extend your knee and hip and push your body backwards aligning your body with your arms. Your resting leg will be extended. Your kicking leg is lifted, then bring it back to the tucked-in position to finish off with the plank. Alternate each leg with 1 second for every move. There’s a slight resemblance in the rocking chair glider plank (the rocking motion). Repeat this cycle with the example below.
This exercise will increase strength in the shoulders, core, gluts and hips while kicking in the air. The opposing leg stands on the floor stabilizing your body planar to the floor. You should feel some stretching on the back of your resting leg. Only lift as high as you can tolerate.
**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. Leg Kick Plank – 10-20 reps (1 rep = 1 left + 1 right)
3. Plank – 5-10 seconds
4. Leg Kick Plank – 10-20 reps (1 rep = 1 left + 1 right)
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 knees on the floor but still have your body extended in a straight line from your knees to your head. (Your butt shouldn’t be sticking up)
Regression #2: Try the original stance with your hands on a chair or couch. This will elevate your upper body for an easier workout (Your butt shouldn’t be sticking up). Eventually you’d want to work your way back up to Regression #1 then back to the “Leg Kick Plank”