Tue. Mar 28th, 2023
  • Plank
  • Plank walk to long lever plank. Trains the rectus abdominus.
    • Support with forearms, hands flat on ground.
  • Ab (wheel) rollout
  • Side plank raise. Trains the obliques.
    • Support with elbow (may be painful) or hand (no elbow pain, higher range of motion).
    • Inside (lower) leg with foot slightly forward, supported by foot knife edge. Outside (upper) leg with foot slightly behind, supported by instep. Alternate reps with leg positions reversed (inside leg behind outside leg)
    • Regress by placing support on an object elevated above the floor
    • Regress by bending legs so lever is supported by knees rather than feet
    • Don’t rotate upper body around shoulder
  • Serratus knee raise
    • Use parallel bars, rings or two chairs
    • Lift knees, push shoulder blades out to protraction, rounded back
    • Support with hands (more strength required in front delts) or forearms (less strength required)
  • Protocol:
    • 6-15 reps, 3-4 sets, 2 min rest between sets
    • 2-5 days per week depending on other training