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This is Brent, President of B2C Fitness,
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common core exercise, and we're going to take it up a notch.
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We're going to do planks, but progressions of, using this stability
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ball. I'm going to have my friend Salveena come out. Now in a previous video
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of the plank, we kind of went through plank on the floor, and the normal
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kinetic chain checkpoints, and normal progressions. A lot of those same queues
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are going to apply to this exercise as well. So, I'm going to have Salvi set up
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with her forearms parallel on the ball. See, a lot of people internally rotate, I
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don't want people holding this way. Let's work on getting a little extra shoulder
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stabilization, a little extra shoulder girdle stabilization. Going to set
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up, get comfortable, get centered, and then the rest of the kinetic chain
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checkpoints are the same. Let me have your feet a little bit further apart Salvi,
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good! So her feet are hip-width, her knees are locked out, and we make sure that
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her pelvis is in a neutral position. She's squeezing her glutes like she's
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got a dollar bill between her cheeks, she's drawn-in, head down, looking right between
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her hands. We've got a beautiful plank there. She's going to hold that for as long as
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she can maintain perfect form. I don't want to see her descend into this
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al dente noodle that I see a lot of people hold. I see a lot of people go
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into that when they do a plank. It's not how long you can hold it, it's how long you
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can hold it perfectly. So I'm gonna have Salvi take a little breather here, take a
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nice deep breath, and then we'll go ahead and progress this exercise to a single
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leg plank. So this time Salvi, let's go ahead and set you up with a one-legged
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center. Now, a lot of people, when they go into a single leg plank, will lift one
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leg up way high into the air. I don't want Salvi to do that, I just want her to
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point or toe back. She's going to make one leg really nice and long, don't squeeze -
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squeeze your cheeks, not your thighs. Squeezing your cheeks is good
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stabilization, squeezing your thighs is compensation. If she's pointing this leg,
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it's this leg doing all the work, so we really need to queue this glute to fire.
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Whatever leg is on the ground, it's that glute that's firing, that quad, and that
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calf. This leg really isn't doing anything. Good! Go ahead and relax for a
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second. You can see, just to hold a plank, with perfect form,
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10 - 15 seconds is a lot of work. I see a lot of people try to go for 60 seconds.
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Why not do three or four sets of 10 seconds perfectly, or three sets of 15
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seconds. Let's go ahead and try another progression. Now Salvi's going to
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demonstrate just a tiny bit of abduction. Those of you guys who know your side
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laying leg raise, that that glute medius isolated activation, you can add that to
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this exercise to get a little frontal plane stabilization happening. So Salvi's
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going to brace on this leg, with this leg up, and then do a little side lying leg
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raise for me here. So she will go back into extension and abduction. Now, make
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sure if she's doing extension and abduction this way, she's not coming
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towards me, losing that perfect alignment, because then we're not really
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practicing stabilization anymore. We're not increasing the strength of our core
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to keep our spine stable, we're just compensating. Good Salvi! The last
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progression we're going to show is a really, really good exercise, a
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progression, but a really good exercise to start working on those triple
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extension mechanics dynamically. What I'm going to have Salvi do is a plank, with a
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knee up. The point of that knee up is not actually the knee that's
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going up, but the leg that's driving into the floor, and then being able to switch
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back and forth without moving her torso. Good! You can slow down just a little bit.
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Make sure you're driving really well, and that glute is nice and active. Let's try to get
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a little bit more glute drive. Good! Now, as Salvi gets better at this, we can
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see we're not quite getting the glute drive that I would like to see, but
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she's getting there. As we started practicing this, this would be a great
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precursor to what we're going to do in reactive stabilization, or core reactive
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activation, where we'll actually do a mountain climber on the ball. That'll be
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our next video. I hope you guys enjoyed the progressions on this video! Thanks