JANUARY PLANK CHALLENGE  WEEK 4 PARTNER PLANK                                                
As the plank challenge is coming to an end this week we will focus on planking with a partner. Make sure to talk to your partner and let them know you are ok. If you have been following along all month you should now be pretty stable in the plank position. You should now know how to correctly hold a plank and how to modify it. If you do not know please as a trainer or fitness expert to give you some pointers and check that your form is GREAT!

PRO TIPS FOR AN AWESOME PLANK:
1. Plant the hands directly under the shoulders (slightly wider than shoulder-width apart) like you’re about to do a push-up.
2. Ground the toes into the floor and squeeze the glutes to stabilize the body. Your legs should be working in the move too; careful not to lock or hyper-extend your knees.

3. Neutralize the neck and spine by looking at a spot on the floor about a foot beyond the hands. Your head should be in line with your back.

4. Hold the position for 20 seconds. As you get more comfortable with the move, hold your plank for as long as possible without compromising form or breath.

Please stop if you feel pain. 

FOREARM PLANK:
This variation, also one of the most common ways to perform a plank, is slightly easier than holding the body up with just the hands. Place the forearms on the ground with the elbows aligned below the shoulders, and arms parallel to the body at about shoulder-width distance. If flat palms bother your wrists, clasp your hands together. (Note: Any of the following plank variations can be performed with straight arms or in a forearm position.)

KNEELING PLANK:
​This plank is noticeably easier to hold than the traditional straight-arm plank, making it great for beginners because it allows them to concentrate on form. By resting the knees on the ground, there’s less stress on the lower back. Rest your knees on a rolled up mat or towel if they feel uncomfortable on the floor.



How to Fix the 5 Most Common Planking MistakesThe Mistake: Collapsing the lower back.
The Fix: Instead of compromising the lower back by dipping the bum, engage the core by imagining your belly button pulling in toward the spine. This will help keep the torso flat, and in turn, the spine safe. If you want to get super technical, have a friend gently place a broomstick or yardstick on your back—the top of the stick should make contact with the head, and the bottom of the stick should rest between the buttocks. The stick should also make contact right between the shoulder blades for proper alignment.
The Mistake: Reaching the butt to the sky.
The Fix: Planks aren’t supposed to look like a downward dog. To really get the core working the way it should in the plank position, keep your back flat enough so your abs feel engaged from top (right below the sternum) to bottom (directly below the belt). Just don’t dip the tush too far toward the ground.
The Mistake: Letting the Head Drop
The Fix: While the focus may be on keeping the hips, butt, and back in the proper position, form isn’t only about the core and the lower body in this move. It’s important to think of the head and neck as an extension of your back. Keep your eyes on the floor, letting them rest about a foot in front of the hands, which will help keep the neck in a neutral position.
The Mistake: Forgetting to breathe.
The Fix: It’s human nature to hold your breath when in a strenuous position for a period of time. But denying yourself oxygen can bring on dizziness or nausea, which are unpleasant at best and dangerous at worst.
The Mistake: Focusing too much on the stopwatch.
The Fix: Quality trumps the quantity of seconds ticking away when it comes to the plank. When your form begins to suffer, it’s time to call it quits. If the back begins to bow or the shoulders start to sink in, take a break.

WEEK 4
PARTNER PLANKS
MONDAY 1/22/18
PLANK CHALLENGE EXTRA CREDIT:
3 MIN PLANK NO REST
30 sec PLANK WITH PARTNER SITTING ON YOU
30 sec PLANK
30 sec PLANK WITH PARTNER SITTING ON YOU
30 sec PLANK
30 sec PLANK WITH PARTNER SITTING ON YOU
30 sec PLANK

TUESDAY 1/23/18
PLANK CHALLENGE EXTRA CREDIT:
3 MIN PLANK NO REST
1 MIN 2 people stacked on Forearm plank https://www.youtube.com/watch?v=beR5WD12Jfo
1 MIN 1 person stacked on
1 MIN Forearm plank

WEDNESDAY 1/24/18
4 MIN PLANK NO REST
Make it harder by having arm and leg out
https://www.youtube.com/watch?v=T_Ayr1rUslM
30 sec Partner Plank hand holdL
30 sec Partner Plank hand holdR
30 sec Partner Plank hand holdL
30 sec Partner Plank hand holdR
30 sec Partner Plank hand holdL
30 sec Partner Plank hand holdR
30 sec Partner Plank hand holdL
30 sec Partner Plank hand holdR

THURSDAY 1/25/18
4 MIN PLANK NO REST
https://www.youtube.com/watch?v=9GMR84A1IcM
1 Min Wheelbarrow pushup plank
1 Min Wheelbarrow pushup plank
1 Min Rotating side plank
1 Min Rotating side plank


FRIDAY 1/26/18
5 MIN PLANK NO REST
30 sec Plank and roll ball to partner
30 sec  Sideways Plank walk 5 right 5 left
30 sec Plank and roll ball to partner
30 sec Forward and backward plank walk 5 rep
30 sec Plank and roll ball to partner
30 sec  Sideways Plank walk 5 right 5 left
30 sec Plank and roll ball to partner
30 sec Forward and backward plank walk 5 rep
1 Min Plank High Five

SATURDAY 1/27/18
5 MIN PLANK NO REST
1 Min  Plank with feet on partners knees as they wall sit
1 min Burpee
1 Min  Plank with feet on partners knees as they wall sit (switch partner)
1 min Burpee
1 min Plank Leg Lifts
​
SUNDAY 1/28/18
REST or 5 min plank on forearm or straight arm.

​

Welcome to week 3 of your plank challenge!
This week will have planks that incorporate kettle bells, plates and reverse planks. As always listen to your body and stop when needed. Please do not continue to plank if you feel pain. Ask your trainer or fitness professional for modifications and safest version of the plank for you. 

MONDAY 1/15/18 DAY 15
PLANK CHALLENGE EXTRA CREDIT:
3 MIN PLANK NO REST
30 sec ALT. LATERAL KB PULL UNDER BODY
30 sec MTN CLIMBER PLANK ON KB
30 sec ALT. LATERAL KB PULL UNDER BODY
30 sec MTN CLIMBER PLANK ON KB
30 sec ALT. LATERAL KB PULL UNDER BODY
30 sec MTN CLIMBER PLANK ON KB

TUESDAY 1/16/18 DAY 16
PLANK CHALLENGE EXTRA CREDIT:
3 MIN PLANK NO REST
1 min Traveling Plank KB Drag Forward
1 min Traveling Plank KB Drag Backward
1 min Traveling Plank KB Drag Forward

WEDNESDAY 1/17/18 DAY 17
PLANK CHALLENGE EXTRA CREDIT:  ONE HAND IN TRX WHILE YOU ROW WITH A KB ON THE OTHER SIDE
5 MIN PLANK NO REST
30 Sec TRX PLANK AND OA ROW L
30 Sec TRX PLANK AND OA ROW R
30 Sec TRX PLANK AND OA ROW L
30 Sec TRX PLANK AND OA ROW R
30 Sec TRX PLANK AND OA ROW L
30 Sec TRX PLANK AND OA ROW R
30 Sec TRX PLANK AND OA ROW L
30 Sec TRX PLANK AND OA ROW R
30 Sec TRX PLANK AND OA ROW L
30 Sec TRX PLANK AND OA ROW R

THURSDAY 1/18/18 DAY 18
PLANK CHALLENGE EXTRA CREDIT: DEMO
5 MIN PLANK NO REST CHOOSE A LIGHT WEIGHT
30 sec SIDE PLANK DELTOID RAISE L
1 MIN PLANK
30 sec SIDE PLANK DELTOID RAISE R
1 MIN PLANK
30 sec SIDE PLANK DELTOID RAISE L
1 MIN PLANK
30 sec SIDE PLANK DELTOID RAISE R

FRIDAY 1/19/18 DAY 19
PLANK CHALLENGE EXTRA CREDIT: 
7 MIN PLANK NO REST
6 ROUNDS OF: ALTERNATE OPPOSITE ARM AND LEG EVERY ROUND. YOU'LL NEED A PARTNER TO HELP PUT A WEIGHT ON YOUR BACK.
45 sec ONE ARM ONE LEG PLANK
15 SEC PLANK WITH WEIGHT ON YOUR BACK
FINISH WITH 1 MIN PLANK (NO WEIGHT)

SATURDAY 1/20/18 DAY 20
PLANK CHALLENGE EXTRA CREDIT:7 MIN PLANK NO REST
1 MIN REVERSE PLANK DEMO
1 MIN REVERSE PLANK LEG LIFT L 
1 MIN REVERSE PLANK LEG LIFT R
1 MIN SIDE PLANK KNEE TO ELBOW CRUNCH L DEMO
1 MIN SIDE PLANK KNEE TO ELBOW CRUNCH R
1 MIN Side Plank Contralateral Knee Tuck L DEMO
1 MIN Side Plank Contralateral Knee Tuck R 
SUNDAY 1/21/18 DAY 21
EXTRA EXTRA CREDIT
9 MIN PLANK OR REST

 ​Get ready for week 2 of our January plank challenge. This week you will need access to resistance bands. Every day will challenge you with a new fun way to safely gain core strength and test your will. Please do not continue holding a plank if you feel pain, modify your plank so you maintain the best form possible.  

MONDAY 1/8/18 DAY 8
PLANK CHALLENGE EXTRA CREDIT:
3 MIN PLANK NO REST
30 sec Resistance band single leg pull L DEMO
30 sec Resistance band single leg pull R
30 sec Resistance band single leg pull L
30 sec Resistance band single leg pull R
30 sec Resistance band single leg pull L
30 sec Resistance band single leg pull R

TUESDAY 1/9/18 DAY 9
PLANK CHALLENGE EXTRA CREDIT:
4 MIN PLANK NO REST
45 sec Straight Arm Plank
15 sec Plank resistance band pull DEMO
45 sec Straight Arm Plank
15 sec Plank resistance band pull
45 sec Straight Arm Plank
15 sec Plank resistance band pull
45 sec Straight Arm Plank
15 sec Plank resistance band pull

WEDNESDAY 1/10/18 DAY 10
PLANK CHALLENGE EXTRA CREDIT: RESISTANCE BAND SHOULD BE ACROSS BACK
Pass a resistance band around your upper back and hold the ends in your hand.
Get into a plank position on forearms and toes, securing the band under your hands.
Keep the spine in neutral.
5 MIN PLANK NO REST DEMO OF ALL
50 sec 4 POINT PLANK WITH RESISTANCE BAND
10 sec KNEE LIFT PLANK WITH RESISTANCE BAND

50 sec PLANK WITH RESISTANCE BAND
10 sec SHOULDER TAP PLANK WITH RESISTANCE BAND

50 sec TOE TAP PLANK WITH RESISTANCE BAND
10 sec MTN CLIMBER PLANK WITH RESISTANCE BAND

50 sec KNEE TO ELBOW PLANK WITH RESISTANCE BAND R
10 sec T ROTATION PLANK WITH RESISTANCE BAND r

50 sec KNEE TO ELBOW PLANK WITH RESISTANCE BAND L
10 sec T ROTATION PLANK WITH RESISTANCE BAND L

THURSDAY 1/11/18 DAY 11
PLANK CHALLENGE EXTRA CREDIT: DEMO
6 MIN PLANK NO REST
1MIN PLANK JACK WITH RESISTANCE BAND AROUND ANKLES
30 sec PLANK
1MIN PLANK JACK WITH RESISTANCE BAND AROUND ANKLES
30 sec PLANK
1MIN PLANK JACK WITH RESISTANCE BAND AROUND ANKLES
30 sec PLANK
1MIN PLANK JACK WITH RESISTANCE BAND AROUND ANKLES
30 sec PLANK

FRIDAY 1/12/18 DAY 12
PLANK CHALLENGE EXTRA CREDIT:DEMO
7 MIN PLANK NO REST
1MIN SIDE PLANK ROW R
1 MIN SIDE PLANK ROW L
1MIN SIDE PLANK ROW R
1 MIN SIDE PLANK ROW L
1MIN SIDE PLANK ROW R
1 MIN SIDE PLANK ROW L
1 MIN PLANK

SATURDAY 1/13/18 DAY 13
PLANK CHALLENGE EXTRA CREDIT:
8 MIN PLANK NO REST
1 MIN PUSHUP
1 MIN PLANK
1 MIN PUSHUP
1 MIN PLANK
1 MIN PUSHUP
1 MIN PLANK
1 MIN PUSHUP
1 MIN PLANK

SUNDAY 1/14/18 DAY 14  EXTRA EXTRA CREDIT
6 MIN PLANK HOLD OR REST 

Here is a link for some form tips on how to safely plank www.youtube.com/watch?v=ASdvN_XEl_c 
This January you will be challenged daily and weekly with variations of planks. A plank challenge sounds like a boring challenge at first glance. I guarantee you that these planks will be anything but boring. You can do your plank challenge after your TXT class for a bonus burn OR you can do them any where that your body is, any time of day. Fitness can be taken anywhere and that's what makes it so much fun. Planks are an isometric exercise which means we balance in a controlled position instead of performing a range of motion and this places a healthy strain on the heart and lungs, encouraging them to grow stronger.
Why are planks so great?

• Planks are a phenomenal exercise for core strengthening, as they engage multiple muscle groups simultaneously
• Planks can give you a tighter tummy, improved posture, flexibility, and balance, a better mood, and less back pain

Why are planks bad for you?

• Not attention to form or holding plank with bad form
• Holding a plank longer than your body can accommodate. Do not over do it. Listen to your body if it is telling you "no this does not feel good" or "this hurts." 
• Have someone check your form if you are having pain. Do not continue to plank when your are in pain.

Form Check:

• Assume a modified push-up position with your elbows bent 90 degrees or arms straight.
• Position your elbows or hands directly underneath your shoulders and look straight toward the floor.
  
• Your body should form a perfectly straight line from the crown of your head to your heels.
  
• A full plank should have the tailbone tucked under navel 
  
• all core muscles firing, no human tee-pee. 

​
PLANK CHALLENGE WORKOUTS WEEK 1

MONDAY 1/1/18
PLANK CHALLENGE EXTRA CREDIT:
3 MIN PLANK NO REST
30 sec Forearm plank
30 sec Alternating Leg lift plank
30 sec Side Plank L
30 sec Side Plank R
30 sec Forearm Plank
30 sec Spider Plank

TUESDAY 1/2/18
PLANK CHALLENGE EXTRA CREDIT:
3 MIN PLANK NO REST
1 MIN Straight arm plank
1 MIN Alternate Side Arm Raise DEMO (go slow, Try not to rotate body)
1 MIN Cross body knee to elbow (go slow)

WEDNESDAY 1/3/18
4 MIN PLANK NO REST
30 sec Plank
30 sec Right arm out in front of you
30 sec Left arm out in front of you
30 sec Right leg hold
30 sec Left leg hold
30 Sec Right arm & Left leg hold
30 Sec Left arm & Right leg hold
30 sec Plank

THURSDAY 1/4/18
4 MIN PLANK NO REST
1 Min Side Plank R
1 min Side Plank L
1 min Star Plank R (side plank with arm and leg raised)
1 min Star Plank L 

FRIDAY 1/5/18
5 MIN PLANK NO REST
30 sec Plank
30 sec Hip dip plank
30 sec Plank
30 sec Hip dip plank
30 sec Plank
30 sec Hip dip plank
30 sec Plank
30 sec Hip dip plank
30 sec Plank
30 sec Hip dip plank

SATURDAY 1/6/18
5 MIN PLANK NO REST
1 Min Plank on exercise ball or TRX 
1 min Exercise Ball roll out or TRX
1 Min Plank on exercise ball or TRX
1 min Exercise Ball roll out or TRX
1 min Plank on exercise ball or TRX
​
SUNDAY 1/7/18 
REST or 5 min plank on forearm or straight arm.

• Assume a modified push-up position with your elbows bent 90 degrees

GET READY for 2018! 
We will kick off January with planks. And not just regular plank but variations of planks.  You will be challenged in the new year.  Will you rise to the occasion? 
#challenge #plankchallenge #planks #burpee #pullup #squat #run #row #kbswing #situp #chinoverbarhold #invertedburpee #wallball #jumprope #kbsnatch