JANUARY PLANK CHALLENGE WEEK 4 PARTNER PLANKS

                                                            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.

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