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Form Friday: Band Plank Side Tucks

form-friday-2-22

Happy Form Friday, Everyone! Today I will be reviewing a partner core exercise. It is the Band Plank Side Tucks! Make sure you have a buddy and a band! Let's get you set-up!

GETTING INTO POSITION

  • First, make sure you and your partner are facing each other and about a foot apart. TIP: Once you start the exercise, if you need more, or less, tension on your band, simply adjust accordingly.
  • The first time you execute this, both you and your partner, grab the resistance band with your left hand.TIP: Squeeze the band at the end.
  • Place your “off hand” (For this example: Your right hand) down on the floor. TIP: Make sure to keep your shoulder over your wrist to protect your shoulder.
  • For stability, maintain a wide-stance with your feet. TIP: During this exercise, focus on keeping your hips “square” (facing the floor). This will protect your lower back. DO NOT let your hips twist to the side.
  • Always engage your core and glutes to protect your lower back.

THE MOVEMENT

  • Between you and your partner, decide who will execute repetitions and who will hold position the first time. When you repeat the exercise, simply switch (Ex: The “go” person will now hold; and vice versa.).
  • Just a reminder, to make this exercise more efficient, make sure you and your partner are breathing together. When you feel a pull on the band, exhale to better engage your core muscles.
  • Throughout this exercise, keep your fist by your chin and your working elbow bent. This applies to both partners.
  • If you are doing repetitions, your “working” hand position should start near your head.
    • Crunch down on your left obliques by dropping your left elbow down to your left hip.
    • Your head should turn, so your eyes can look down at your elbow touching your hip.
    • Then, complete your lateral tuck by extending back up to your starting position.
    • Repeat as necessary.
  • If you are holding, have the band in the same hand as your partner (For this example: Your left hand). Keep your body in a push-up position, while holding your left elbow at your left hip. TIP: Again, your eyes should stare down at your elbow touching your hip; with your fist near your chin.
  • Once you and your partner have completed the go/hold exercise once, you will be switching with your partner and doing a hold/go to complete the round. Lastly, you will repeat this on the other side, to make sure you work both sides of your obliques.

MODIFICATION

If you are unable to maintain proper form, due to difficulty level or an injury, modify by stabilizing on your non-working side knee; rather than both toes (For this example: Your right knee). You will still get an effective workout, but this help for two reasons:

  1. It will make it easier to keep your hips facing forward, which will protect your lower back.
  2. Stabilizing the majority of your weight on your “off” hand can be difficult. This will remove some of that weight off of your shoulder and wrist.

That wraps it up for this week's Form Friday! Practice this exercise to make your workout more efficient.

If you know anyone that could benefit from our PFT blogs and videos, please share! Until next time, make each day AWESOME!

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Sunday, 24 March 2019

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