Core Training - JL Fitness

The Plank

Hands below shoulders
At the beginning and for the entire duration of the exercise: glutes, quads, and core must be engaged (think gut and but if it helps you remember)
lats contracted also…this is good practice in preparation for moving on to rollouts and
remember…core training is about maintaining full body tension…think am i resting on joints, or are the muscles taking the strain? (they should be!)

Start from a straight arm plank position with glutes,quads and abs contracted.
Walk the hands out a little way and hold (in the video i didn’t hold for long but performing 10s holds at each position will help pregression).
Continue walking the hands out with or without holds until either you can’t maintain good form (i.e. you lose glute/core contraction) as once this happens strain will be put through the spine as opposed to the muscles we are trying to work. or you reach the point where your arms are as far in front as you can reach.
If you get to this point, you can perform hold or lalane pushups (maintaining good form), before walking the hands back in.
This can be done for time or reps (aim for a 10s hold at each hand position, 10 lalane pushups, then 10s hold at each position on the way back).

Equipment needed: carpet sliders for the basic progressions and a prowler or weighted sled for the progression.

for the basic leg drag, place feet on sliders and set up in the press-up position with glutes and core activated, crawl forwards using the hands only keeping the legs and core still. pull forwards and push backwards for 10-20 steps.
to progress, when moving forward walk the hands forwards and bring the legs forwards by moving in to a pike. use the core/lats to pull the feet in.
the third progression is to place the feet on the prowler sled (second video) and push/pull this for lengths/ set number of steps.