Hold for 45 seconds; do three sets.
Forearm Side Plank
Hold a left side plank for 45 seconds; do three sets—one set constitutes both sides.
Extended Arm Plank (High Plank)
Low Plank with Knee Taps
Continue alternating for 45 seconds; do three sets.
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Place elbows directly beneath your shoulders, legs extended. Press through your heels so calves are lengthened. Draw your navel toward your spine and engage your glutes.
Hold for 45 seconds; do three sets.Start in basic low plank. Make fists with both hands and rotate your right fist into your left elbow to transition into a right side plank. Extend your left arm to the ceiling. Hold the right side plank for 45 seconds then pass through basic plank and rotate your left fist into your right elbow to transition into a left side plank.
Hold a left side plank for 45 seconds; do three sets—one set constitutes both sides.Place your wrists directly under your shoulders, using the same form tips as a low plank. Hold for 45 seconds; do three sets. Assume low plank position. Alternate knee taps to the floor, focusing more on your low abdomen.
Continue alternating for 45 seconds; do three sets. -
HOW TO SET UP A CORRECT STANDARD PUSH-UP:
1. Hands should be slightly outside shoulder-width apart at chest level.
2. Feet should be hip-width apart and parallel to each other—not turned inward or outward.
3. Hips should be in line with the shoulders, and the lower back should have a neutral curve—not completely flat, but not overly curved either. To assist with keeping proper lower back alignment, slim your waistline by trying to pull your belly button in and tightening your abdominal muscles.
4. The head should be positioned so the ears are in line with the shoulders. They should not drop down toward the floor or looking up in front of the body.
* You can also do this position on an elevated surface or a wall. Choose your position based on your goals, strength, flexibility, and ability to perform the desired number of repetitions without compensation.
While monitoring your body to ensure the correct setup position is maintained, it’s essential to engage some key muscles before beginning the push-up movement. This process helps facilitate the mind-body connection referenced earlier to the primary muscles/muscle groups used in the push-up.
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