jANUARY PLANK CHALLENGE WEEK 1

Coach Margaux demonstrating a side plank.

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. 

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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
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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