Wilcox Wellness & Fitness
  • HOME
  • Get Started
  • Personal Training Programs
    • Private Personal Training
    • Group Personal Training
    • LIVEStream Group Personal Training
  • Programs
    • KickStart
    • FREE TRIAL Program
    • IGNITE
  • Location
    • Bangor, Maine
    • Brunswick, Maine
    • LIVEStream Training
  • Reviews
  • Schedule
    • Bangor, Maine
    • Brunswick, Maine
    • LIVEStream Training
  • Meal Plans
    • Meal Plan Bundle
    • WINTER MEAL PLAN
    • SPRING MEAL PLAN
    • SUMMER MEAL PLAN
    • FALL MEAL PLAN
    • CUSTOM MEAL PLAN
    • Plant Based Whole Foods Meal Plan
    • Holiday Cookbook
  • Newsletter / Blog
  • Information Packet
  • Photo/Video Vault
  • Career
  • QuickStart
  • Keep In Touch
  • Apparel
  • Sugar Detox Program
  • What Your Trainer Wants You To Know
  • Finding the Right Personal Trainer for You

The Plank - Move of the Week 5/9

5/7/2022

0 Comments

 
This week we are going to continue our focus on the fundamentals of movement and work on our plank, progressing to a push up over the course of the week. 

A great pushup always starts with a perfect plank.  If we aren't effectively braced through our whole body we will put all of the pressure on our neck and shoulders, which causes lots of problems over time, not only in one's inability to perform a great pushup, but also in terms of injury and discomfort.

The primary muscle used in a pushup is the pecs or chest muscles, but our lats are also an important muscle that will help to stabilize us as we lower down into the push up.  We are also utilizing our core muscles to stabilize our torso and protect the low back, and our legs and glutes to create tension through the whole body and prevent all of our weight being concentrated to our neck and shoulders.  

When setting up a plank we want to make sure that our hands are under our chest and shoulders, our hips are slightly elevated with a tailbone tuck, and our toes / balls of our feet are making strong contact with the floor.  By pushing through our feet we will be engaging our quads and glutes and feeling tension through the whole body.

We also want to focus on our breath in both planks and pushups.  In a plank we want to maintain steady breath.  In a pushup, we inhale as we lower down, and then exhale as we press away from the floor.  Think about using your breath to blow yourself up off the floor.

When practicing a great push up remember that how low you go to the floor isn't as important as maintaining (and practicing) proper form.  As you practice using your whole body to support a great push up you'll build confidence in getting lower into the movement over time.
5/9 -The Plank - Movement of the Week Explainer by Allison Hopkins
Here's your checklist:

1) Hands under shoulders and chest
2) Slight elevation of hips and tailbone tuck
3) Elevate through ribs and engage through the abdominals
4) Feet have strong connection to the floor
5) Use your breath - inhale down / exhale up
6) Have fun!
0 Comments



Leave a Reply.

    Author

    Hi!  My name is Allison Hopkins and I am the owner of Wilcox Wellness & Fitness in Brunswick, ME.  I am excited to bring WILCOX to Brunswick and share in my passion for living a great life through health and fitness.

    Archives

    February 2023
    January 2023
    December 2022
    November 2022
    October 2022
    September 2022
    August 2022
    July 2022
    June 2022
    May 2022
    April 2022
    March 2022
    February 2022
    January 2022
    December 2021
    November 2021
    October 2021
    September 2021
    August 2021
    July 2021
    June 2021
    May 2021
    April 2021
    March 2021
    February 2021
    January 2021
    November 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    July 2019
    June 2019
    May 2019
    April 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018

    Categories

    All
    Celebrating Our Clients
    Community Events
    #countdowntolaunch
    COVID-19
    Healthy For The Holidays
    Healthy Living
    KickStart
    Move Of The Week
    Nutrition
    Pre Warm Up
    Surviving COVID 19
    Surviving COVID-19
    Why I Train

    RSS Feed

Our Services

Private Personal Training
Group Personal Training
KickStart Program
Meal Plans

COmpany

Our Bangor, Maine Location
​Our Brunswick, Maine Location
LIVEStream Group Personal Training
Newsletter/Blog
Apply

More

What Your WILCOX Trainer Wants You To Know
Success Stories
Photo/Video Vault
Privacy Policy
How to Find The Best Personal Trainer for You
Wilcox Wellness & Fitness Copyright © 2016
  • HOME
  • Get Started
  • Personal Training Programs
    • Private Personal Training
    • Group Personal Training
    • LIVEStream Group Personal Training
  • Programs
    • KickStart
    • FREE TRIAL Program
    • IGNITE
  • Location
    • Bangor, Maine
    • Brunswick, Maine
    • LIVEStream Training
  • Reviews
  • Schedule
    • Bangor, Maine
    • Brunswick, Maine
    • LIVEStream Training
  • Meal Plans
    • Meal Plan Bundle
    • WINTER MEAL PLAN
    • SPRING MEAL PLAN
    • SUMMER MEAL PLAN
    • FALL MEAL PLAN
    • CUSTOM MEAL PLAN
    • Plant Based Whole Foods Meal Plan
    • Holiday Cookbook
  • Newsletter / Blog
  • Information Packet
  • Photo/Video Vault
  • Career
  • QuickStart
  • Keep In Touch
  • Apparel
  • Sugar Detox Program
  • What Your Trainer Wants You To Know
  • Finding the Right Personal Trainer for You