#plankprogression

This is a progression to the bear hold. Begin in a quadruped position on all fours with your knees stacked directly under your hips and your wrists stacked directly under your shoulders. Then, brace your core and shoulders as you lift your knees one inch off the ground. Make sure to keep them as close to the floor as possible without touching. Then, without losing your original position, lift one foot off the ground and point the toes of that foot. From the crown of your head to your sacrum should be nearly horizontal like a plank and you should have a nice neutral curve through your spine. Do not let your lower back sag down. Keep your pelvis tucked and pull your ribs down to your belt buckle. Also, do not let your butt rise up in the air. Make sure to avoid excessive rounding or collapsing in your shoulder girdle. Your shoulder blades should be reasonably flush with the back of your ribcage or slightly protracted. Use a mirror to check yourself from the side until you master this position. This will help you correct your form based on what you can see. #bearhold #beasthold #quadruped #plankprogression ##coreworkout ______________________________ Kempf Fitness Professional is an online training platform that was designed to bring you valuable information and coaching to improve your health, fitness, and overall life quality. If you have any questions, feel free to ask. This is accomplished by providing you with private online training, e-books, educational videos focused on movement, nutrition, and mindset, and a free exercise library demonstrating proper form, detailed coaching cues, and footage from live workout sessions. Interested in becoming a client? Visit the website apply for your free 30 minute consultation to become the best version of yourself that you can be! #kfitpro (at Kempf Fitness Professional)

Physio ball body saw - demonstrated by Sam the man. This plank progression targets the serratus anterior, an often underactive shoulder stabilizer that wraps around the front side the the ribcage and helps to protract the scapulae. Begin in a low plank position on the ball. Key points. Glutes squeezed so tight you could turn a piece of coal into a diamond. This will automatically create your posterior pelvic tilt and lock that lumbar spine into neutral. Next, squeeze your deep core muscles and pull your bully button up to your spine. Then, continually engage the serratus anterior by pushing your elbows into the ball, trying to lift your chest up and away as much as you can. THENN begin to extend your arms forward so the ball rolls away from you but the rest of your body does not move. Maintain your plank! Go out as far as you can with control (it is a short range of motion), pause briefly, and then return the elbows back to the starting position. Start with 10 slow reps or 30 seconds. Then start increasing your reps up to 20 or 60 seconds. Then start adding a 2-3 second pause at the extended position. You will be sweating buckets after this one. #coreworkout #absfordays #plankprogression #serratus #serratusanterior ______________________________ Kempf Fitness Professional is an online training platform that was designed to bring you valuable information and coaching to improve your health, fitness, and overall life quality. This is accomplished by providing you with private online training, e-books, educational videos focused on movement, nutrition, and mindset, and a free exercise library demonstrating proper form, detailed coaching cues, and footage from live workout sessions. Subscribe to the Kempf Fitness Professional Youtube channel, Facebook page, and Instagram to stay updated on new content. If you are interested in training, visit the website at kfitnesspro.com by following the link in the bio and apply for online coaching to become the best version of yourself that you can be! #kfitpro (at Kempf Fitness Professional)