The Fitness Library began as a resource for our personal training and bootcamp clients at Xodus Fitness, but it quickly spread globally, reaching all of you worldwide.
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Personal Trainer Rich Thurman demonstrates an Intermediate Level Pushup to Plank exercise.
Instructions: Start with forearms on the floor/ground with the elbows directly under the shoulder joint. Open the fingers for maximum contact with the floor. Tummy should be on the floor.
-Engage the core and keep a completely flat position of the back. Lift the body off the floor and keep your body completely flat.
-Bring one hand off the floor and place it in the space where your elbow was just under your shoulder and push up until the arm is straight. As you push up, bring the other hand to replace the elbow on the other side and push up until both arms are straight.
-Bend the elbow and drop one forearm back to the start position and allow the other arm to follow under control.
Note: It is very important that you engage your abdominals and keep the hips from moving side to side or tilting during the exercise. You must resist rotation of the hips and try to maintain a flat and neutral position.
*Inability to do so means there’s an inability to engage the core muscles and more work must be done to strengthen this area of your body. This is a dynamic movement so it is important that you can do planks first and foremost before progressing to this movement.
Benefits: The benefits of Plank to Pushup are increased core activation and stability. Target muscles include shoulders, triceps and chest as well as engagement of the abs and muscles around the hips.
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