Plank-A-Day Challenge – Day 16

Yesterday’s plank was a tough one, no joke!  Today we’re going to take it down a notch.  Please be sure to use great form on this one.

Alternating Reach and Rear Leg Lift Plank

  • Start in a high or low plank.
  • Press your feet, knees, and thighs together.
  • Draw your shoulders down away from your ears and engage your shoulder blades so they are slightly pulling toward each other.
  • Lift your belly up nice and tight and keep a nice long spine.
  • From this position extend your left arm straight out (palm facing in) as you lift your right leg up off the ground, toes pointing behind you.
  • Hold then replace your arm under you, drop your leg back to the ground.
  • Repeat on the other side.
  • Alternate reaching for 45 seconds.
  • Rest
  • Repeat for 30 seconds.

Form notes:

  1. When you extend your arm, keep your hand and arm at or below shoulder height.
  2. Don’t “throw” your arm out to the extension, think slowly lifting and reaching.
  3. Lift your leg as high as you can while maintaining good form.

To take it to a Level 1, go on all fours instead of a plank and perform the exercise

Now go run!

Keli 🙂

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