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    Plank: Hands, Speed/Power Rep, Straight Leg Pikes, Narrow to Wide


    Exercise Name: Plank: Hands, Speed/Power Rep, Straight Leg Pikes, Narrow to Wide


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    Primary Muscles:
    ABDOMINALS (ALL)
    ABDOMINALS-OVERALL
    CARDIO BURST

    Technical Difficulty:
    3 ALARM FIRE: ADVANCED INTENSITY

    Equipment:
    NONE

    Training Benefit:
    CARDIO BURST
    POWER/SPEED


    Starting Position: Place both hands on the mat with the arms extended. Lie in a straight line with the body level. Contract/brace the abdominals as if receiving a punch to the midsection and hold.

    Progress
    : Lift the hips until the body is straight. Contract the abdominals and back musculature to maintain this position. Do not let the hips drop below the level of the body. Jump with both legs, bringing the feet up toward the chest (keep legs straight and wide for the Wide Pike), lifting the hips up as high as possible. Jump and return to the starting position (legs straight and narrow) and repeat without pause.

    Tips
    : Do not let the hips drop below neutral/body level, may increase risk of lower back injury.

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