L2 | Front Plank (knees)
DEMONSTRATION VIDEO
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Level 2 plank for people learning the plank and not strong enough in the core/abdominals or glutes to hold a neutral spine under load on their feet. Also good for people with some back pain that get pain with full planks.
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INSTRUCTION AND EDUCATION FOR THIS EXERCISE
Instructions Lean on your forearms and knees on the ground. Push your upper body slightly away from the ground to flatten the upper back between your shoulder blades - but don't round your spine. Tilt the pelvis so your lumbar spine is in neutral. Stiffen and activate the core, then 'anti-shrug' your shoulders to switch on your lats, as well as clench your buttocks to activate your glutes. Hold this position and keep breathing, for 10sec up to 60sec.
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