Fit Tip #10
Adding movement is the next progression of the Side Plank.
By adding a rowing movement we force the body to stabilize and resist the forward pull of the band and maintain spinal alignment through out the entire movement.
Give it a try once you can hold a perfect side plank for 30 seconds or more.
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Fit Tip #9
Once the Plank is mastered the next progression is to add movement.
One way this can be done is with the Renegade Row.
A common mistake with the Renegade Row is using too heavy of dumbbells and focusing only on the rowing portion of the movement. But really the focus is on core stability through stabilizing the spine as we move or pull the arms up.
Check out the video below.
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Fit Tip #8
When you are new to exercise a simple dynamic warm-up is enough to get the job done to prepare your body to lift.
But, as you get stronger you need a little more time spent on grooving the movement pattern for your big lifts (deadlifts, squats, presses).
This is accomplished through a technique known as Pre-Activation.
It works like this.
Do a stretch, warm-up up with some light variations of the movement, and then do an explosive variation of the movement.
For example is you are going to Deadlift you would do the following:
- Standing Toe Touch Stretch – Kettlebell Deadlift
- Broad Jump
- Light Barbell Deadlift
For a Squat:
- Squat Pry Stretch
- Goblet Squat
- Jump Squat
- Light Barbell Squat
For a Press:
- TRX Chest Stretch
- Push Ups
- MB Chest Throw
- Light Barbell Press
Doing this before your big lifts turns on the nervous system and gets the body ready to lift heavy weight much better than just jumping in.
Give it a try!