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    Plank: Elbows, Speed/Power Rep, Straight Leg, Side to Side


    Exercise Name: Plank: Elbows, Speed/Power Rep, Straight Leg, Side to Side














    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 forearms on the mat. Lie in a straight line with the body level. Contract/brace the abdominals as if receiving a punch to the midsection and hold. Lift the hips until the body is straight. Contract the abdominals throughout the set. Do not let the hips drop below the level of the body.

    Progress
    : Jump the legs forward and to the right. Keep both legs straight (landing on the toes/balls of the feet). Without pause jump back to the starting position and repeat to the left side. Alternate sides and repeat.

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

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