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17/4/2014 These 3 Workout .GIFs Will Change Your Plank Game for Good: The Daily Details: Blog : Details http://www.details.com/blogs/daily-details/2014/04/plank-your-way-to-a-full-body-workout-with-these-3-game-changing-gifs.html?mbid=facebook 1/7 Recent Posts Blogs we like Categories Fashion (726) Street Style (335) Grooming (168) NEW FEATURES Editors' Picks Stride Right: 6 Ways to Run Better Meet the New Digital Mavericks Spring/Summer Trends to Buy Now Subscribe Home Culture & Trends Style & Advice Celebrities & Entertainment Health & Fitness Video Magazine Promotions And Events Style Network Subscribe to Details Subscribe Give a gift Renew Questions

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  • 17/4/2014 These 3 Workout .GIFs Will Change Your Plank Game for Good: The Daily Details: Blog : Details

    http://www.details.com/blogs/daily-details/2014/04/plank-your-way-to-a-full-body-workout-with-these-3-game-changing-gifs.html?mbid=facebook 1/7

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  • 17/4/2014 These 3 Workout .GIFs Will Change Your Plank Game for Good: The Daily Details: Blog : Details

    http://www.details.com/blogs/daily-details/2014/04/plank-your-way-to-a-full-body-workout-with-these-3-game-changing-gifs.html?mbid=facebook 2/7

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    THESE 3 WORKOUT .GIFS WILL CHANGE YOUR PLANKGAME FOR GOODBYQBlogbyEquinox

  • 17/4/2014 These 3 Workout .GIFs Will Change Your Plank Game for Good: The Daily Details: Blog : Details

    http://www.details.com/blogs/daily-details/2014/04/plank-your-way-to-a-full-body-workout-with-these-3-game-changing-gifs.html?mbid=facebook 3/7

    Gonearethedayswhenweusedtoforceourselvesintoapositionandthenholditforanindefiniteamountoftime(oneonethousand,twoonethousand...),especiallyrightbeforeaworkout.Wenowknowthatit'sbettertoeaseyourwayintoexercisewithmoredynamicmovements,liketheonesinthis3plankcorestrengtheningseries,whichwillsafelywarmupallofyourmusclesinjustafewminutes.

    "Thesearelikeplanksonsteroids.Theyhaveyouworkinginthreedifferentdirections,orplanesofmotion,sothatyouautomaticallygetmoremuscleactivationthanyoudowithanormalplank,"saysmastertrainerJoshStolz,Tier4coachinNewYorkCity."Plus,addinginaresistancebandhelpsactivateyourrotatorcuff,lats,serratusanterior,andpecs,makingthisamuchmoredifficultupperbodyworkoutaswell."

    Theseampedupplanksnotonlytargetyourshouldersandyourentirecore*internal/externalobliques,rectusabdominis,transversusabdominis,andbackbuttheyalsoimproveyourpostureandteachyourbodytomovetogethermorefunctionally,asyoudoineverydaylife."Yourshoulderblades,hips,andpelvisareworkinginsynergywitheachotherthroughoutthisroutine.Thekeyistoletyourhipsdrivethemovementandkeepyourspinealigned,"saysStolz.Soyou'rereallygettingatruefullbodyworkouteverytimeyouhitthefloor.

    Performtwosetsofthesemoves,intheorderlisted,asawarmuptoyournormalcardioand/orstrengthsessions.Asyouprogress,workyourwayuptofoursets,andthendropbackdowntotwo,butincreaseyourtotalnumberofrepsforeachexercisebyone.

    1.SagittalPlanePlankWrapasuperlightresistancebandloop*aroundyourwrists,andgetintomodifiedplankposition(elbowsundershoulders,legsextendedbehindyou,toestuckedunder,backflat),withpalmsfacingupandthumbsouttosides.Drivehipsup,towardtheceiling,soyourheadpointsdownwardsandhandsmoveouttosidesacoupleofinches,forminganupsidedownV(DownwardDog)withyourbody,pressingbackwithheels.Lowerhipsandmovehandsbacktostart.Do5reps.

  • 17/4/2014 These 3 Workout .GIFs Will Change Your Plank Game for Good: The Daily Details: Blog : Details

    http://www.details.com/blogs/daily-details/2014/04/plank-your-way-to-a-full-body-workout-with-these-3-game-changing-gifs.html?mbid=facebook 4/7

    2.FrontalPlanePlankInmodifiedplankpositionwithresistancebandloopedaroundyourwrists(palmsup,thumbsouttosides),keepyourheadstationaryandbackflatasyoudrivehipsfromlefttoright,movingoppositehandacoupleofinchesouttothesidewitheachpush.Do10totalreps(5eachside).

    3.TransversePlanePlankInmodifiedplankpositionwithresistancebandloopedaroundyourwrists(palmsup,thumbsouttosides)andfeetaboutshoulderwidthapart,rotateyourshouldersandtorsototheright,rollingfromyourtoesontothesidesofyourfeet,inordertobringrighthipdowntowardfloor,movingrighthandacoupleofinchesouttothesideasyoudo.Immediatelyswitchsidesandrepeat.Continuerotatingfromlefttorightfor10totalreps(5eachside).

    *Startwiththelightestresistancebandpossible.Ifyoudon'thavealoop,usearegularband:Gripbandwithhandsaboutshoulderwidthapart(thereshouldbealittletension),thumbsouttosides.Beginners:Performmoveswithoutthebanduntilyoubecomemorecomfortable,andthenadditin.

    AlsoontheQbyEquinox:ThePlanksYouShouldBeDoing(ButProbablyAren't)ChangetheShapeofYourBody:Week1Video:TheJumpRopeReel

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  • 17/4/2014 These 3 Workout .GIFs Will Change Your Plank Game for Good: The Daily Details: Blog : Details

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