Front plank with rotation

FRONT PLANK

• Straight line from head to ankles
• Shoulders engaged; flat t-shirt sitting across the shoulder blades
• Elbows directly under shoulders

ROTATION

• From front plank position, rotate torso outward into a side plank position as arm reaches up toward the sky
• Eyes should follow the hand throughout the movement
• Maintain straight line from head to ankles
• Elbow positioned directly under shoulders
• Return back to front plank and repeat on other side

FRONT PLANK:

• Hips too high ('tenting' shape)
  • Cue "Lower hips so they are closer to the ground"
• Hips too low ('sagging')
  • Cue "Raise hips slightly towards the ceiling"
• Rounded lower back ('sagging')
  • Cue "Pull belly-button up towards ribs"
• Rounded shoulders
  • Cue "Pinch shoulders back towards spine"
• Elbows tucked too far back towards hips
  • Cue "Move hands forward"
• Head hanging down
  • Cue "Long, strong neck"
  • Cue "Look up through the eyebrows"

ROTATION:

• Rotating too quickly
  • Cue “Slow, controlled”
• Limiting movement to the arm only
  • Cue “Rotate from the hips”
• Hips too low ('sagging')
  • Cue "Raise hips slightly towards the ceiling"
• Head hanging down
  • Cue "Long, strong neck"

• Trunk activation
• Trunk stability
• Thoracic spine mobility (mid-back)
• Shoulder mobility
• Shoulder activation