Training Day #17 – Split Plank
After today there will be 1 exercises left until the Challenge! Test your skills here. Get ready! Today’s plank consists of the plank stance and the ability to hop into a split stance. Your hands remain stationary. As your hop into the splits, you need to lower your core slightly to build momentum as you spring your body up allowing your legs to move outward. Repeat this as you see fit. See the example below to get a better idea.
**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. Split Plank – 10-20 reps (1 rep = legs out and in)
3. Plank – 5-10 seconds
4. Split Plank – 10-20 reps (1 rep = legs out and in)
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: Try the original stance with your elbows on a chair or couch. This will elevate your upper body for an easier workout (Your butt shouldn’t be sticking up).
Regression #2: Try the original stance with your hands on a chair or couch. (Your butt shouldn’t be sticking up). Eventually you’d want to work your way back up to Regression #1 and then the “Split Plank”