Stability Ball Plank - Movement of the Week

This week’s Movement of the Week is a Stability Ball Plank with Alternating Leg Raises

TECHNIQUES TO PRACTICE & PERFECT:

1. Neutral Spine

Description:  

This week's Movement of the Week is all about developing an improved awareness of your posture in the plank or push-up position.  We will be throwing all kinds of fun plank variations at you this week to get you ready for the stability ball at the end of the week.

There is so much more to the plank than meets the eye.  No matter what our experience is with working out and fitness, we all have a little more to learn about ourselves each day.  Take this week to really fight for your best positioning or posture with each challenge that is presented to you.

Planking is not about endurance competition.  Performing great planks is about improving your body awareness, your posture, your ability to recruit more core strength, and your self-discipline.  Ask yourself, are you planking to make it as long as possible, or are you actually working towards improved strength because you are improving your overall structure!!

Stability Ball Plank w/ Leg Lifts - Movement Name - Movement of the Week Explainer by Paige Wilcox

​The biggest challenge you will face this week is keeping a neutral spine. In order to do this, you will need to keep your hips in line with your shoulders (about parallel to the floor). Once you've achieved this, maintain a neutral lumbar spine (lower), thoracic spine (middle), and cervical spine (upper). So, that is the low back, mid-back, and neck areas.

Let's fight through the challenges and make some serious progress towards improved posture through tremendous body awareness!! You've got this!
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Here's your checklist:

1. Shoulders directly over your hands
2. Hips in line with the shoulders, torso parallel to the floor
3. Posterior Pelvic Tilt (or neutral lower spine)
4. Extended or ENGAGED mid-back and lats (or neutral mid-spine)
5. Chin tilted down and pulled in towards neck (neutral upper spine)
6. Maintain neutrality when presented with any type of movement (ex: shoulder taps or leg lifts, crawling)

​Happy training!

Wilcox Wellness & Fitness

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