L4 | Side Plank Push-Pull - Band
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Advancement of the side plank, to challenge anti-rotation of the thoraco-lumbar spine, targeting the QL, spinal stabilisers and rotators.
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Demonstration and Instructions
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Tie the band to a fixed object at the height of your top shoulder when in a side plank. Position yourself so the band is at length when your arm is extended. Start in the split stance with your top leg forward and your bottom leg back.
Stiffen and activate the core, then 'anti-shrug' your shoulders to switch on your lats and post the shoulder. Pull the Band the same as a 1 arm row, for 10 reps. Then facing the opposite way and push for 10 reps. Swap to the other side and do the same for the push and the pull sets Special Notes |
Alternative Exercise
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