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Form Friday: Reverse Plank Hold and Thrusts
Happy Form Friday, Everyone! Today I will be reviewing two exercises because they are essentially the same thing; one is simply a static hold and the other consists of repetitions. They are the Reverse Plank Hold and Reverse Plank Thrusts. These can be a little awkward, and new to most people, so let's get you set-up!
GETTING INTO POSITION
Reverse Plank Hold:
- Sit on the floor with your legs extended out in front of you.
- Place your palms on the floor, with your fingers spread wide. TIP 1: Hands should be slightly back from your body, so that when you're in the up position of this exercise, your shoulders are directly above your wrists. TIP 2: The positioning of your palms should be a little wider than your hips. TIP 3: Have your fingers pointing toward your body, but if this is hard on your wrists, you can rotate your hands so that your fingers point out to the sides.
FOR THE HOLD
- Pressing down on your palms, exhale, and lift your hips, and torso, up toward the ceiling until your body creates a straight line from head to toes.
- Look up at the ceiling to keep your neck inline with your spine. DO NOT tuck your chin or let your head sag back.
- Point your toes and keep your arms and legs straight. DO NOT hyperextend your elbows and knees. Your limbs should be straight, but don't force it. TIP: If you notice your legs are completely locked out, raise your knees just slightly to come out of that.
- Make sure to squeeze your core by pulling your belly button toward your spine and really focus on squeezing your glutes. TIP 1: Focus more on squeezing your glutes, rather than pressing down on your heels. TIP 2: If you are unable to properly squeeze your glutes, your hips are not high enough, so raise your hips even more.
Reverse Plank Thrusts:
The set-up and upward movement are the same. The difference here is that we are going to repetitions.
FOR THE MOVEMENT
- Once you've paused at the top, inhale, and bring your glutes back to the floor in a controlled manner.
- Quick tap at the bottom and start another repetition. TIP: To stay injury-free, always maintain control of your body at all times. DO NOT simply swing your body up and down.
If you are unable to squeeze your glutes, there is a modification for both the Hold and Thrusts exercises. They are the Superman Holds and Superman Pulses.
- Flip over onto your chest and stomach.
- Keep your hands and arms straight out in front of you.
- Legs extended out behind you.
- For the Superman Holds: You want to hold-up your limbs and squeeze your glutes. TIP: Make sure you're creating an arc with your entire body.
- For the Superman Pulses: Similarly, raise-up your limbs, but pause at the top for a second, while squeezing your glutes, then come down in a controlled manner. TIP: Stop just short of your hands and feet touching the floor.
- Then, pulse back up to start a new repetition.
That completes this week's Form Friday video! I hope this helps! If you know anyone that could benefit from our blogs and videos, please share! Until next time, make each day AWESOME!