You can only view 3 videos without an account. Become a Member to access all videos on the website.
Plank Progressions with Elbows on Ball
Plank Progressions with Elbows on Ball is a full body strengthening exercise, which is suitable for all fitness levels. It focuses on strengthening your core, back and arms as well as improving your posture. During this exercise, you will place your elbows and forearms on a stability ball, which is then used to create instability and challenge your muscles. You start in the plank position and progress through a range of plank holds on the ball, such as half-plank, side-pl
Transcript
00:00:0000:00:04
This is Brent, President of B2C Fitness,
00:00:0400:00:08
common core exercise, and we're going to take it up a notch.
00:00:0800:00:11
We're going to do planks, but progressions of, using this stability
00:00:1100:00:16
ball. I'm going to have my friend Salveena come out. Now in a previous video
00:00:1600:00:20
of the plank, we kind of went through plank on the floor, and the normal
00:00:2000:00:23
kinetic chain checkpoints, and normal progressions. A lot of those same queues
00:00:2300:00:27
are going to apply to this exercise as well. So, I'm going to have Salvi set up
00:00:2700:00:31
with her forearms parallel on the ball. See, a lot of people internally rotate, I
00:00:3100:00:35
don't want people holding this way. Let's work on getting a little extra shoulder
00:00:3500:00:40
stabilization, a little extra shoulder girdle stabilization. Going to set
00:00:4000:00:43
up, get comfortable, get centered, and then the rest of the kinetic chain
00:00:4300:00:46
checkpoints are the same. Let me have your feet a little bit further apart Salvi,
00:00:4600:00:50
good! So her feet are hip-width, her knees are locked out, and we make sure that
00:00:5000:00:53
her pelvis is in a neutral position. She's squeezing her glutes like she's
00:00:5300:00:58
got a dollar bill between her cheeks, she's drawn-in, head down, looking right between
00:00:5800:01:02
her hands. We've got a beautiful plank there. She's going to hold that for as long as
00:01:0200:01:08
she can maintain perfect form. I don't want to see her descend into this
00:01:0800:01:14
al dente noodle that I see a lot of people hold. I see a lot of people go
00:01:1400:01:17
into that when they do a plank. It's not how long you can hold it, it's how long you
00:01:1700:01:20
can hold it perfectly. So I'm gonna have Salvi take a little breather here, take a
00:01:2000:01:25
nice deep breath, and then we'll go ahead and progress this exercise to a single
00:01:2500:01:29
leg plank. So this time Salvi, let's go ahead and set you up with a one-legged
00:01:2900:01:33
center. Now, a lot of people, when they go into a single leg plank, will lift one
00:01:3300:01:36
leg up way high into the air. I don't want Salvi to do that, I just want her to
00:01:3600:01:41
point or toe back. She's going to make one leg really nice and long, don't squeeze -
00:01:4100:01:44
squeeze your cheeks, not your thighs. Squeezing your cheeks is good
00:01:4400:01:50
stabilization, squeezing your thighs is compensation. If she's pointing this leg,
00:01:5000:01:53
it's this leg doing all the work, so we really need to queue this glute to fire.
00:01:5300:01:58
Whatever leg is on the ground, it's that glute that's firing, that quad, and that
00:01:5800:02:03
calf. This leg really isn't doing anything. Good! Go ahead and relax for a
00:02:0300:02:09
second. You can see, just to hold a plank, with perfect form,
00:02:0900:02:14
10 - 15 seconds is a lot of work. I see a lot of people try to go for 60 seconds.
00:02:1400:02:20
Why not do three or four sets of 10 seconds perfectly, or three sets of 15
00:02:2000:02:23
seconds. Let's go ahead and try another progression. Now Salvi's going to
00:02:2300:02:27
demonstrate just a tiny bit of abduction. Those of you guys who know your side
00:02:2700:02:34
laying leg raise, that that glute medius isolated activation, you can add that to
00:02:3400:02:38
this exercise to get a little frontal plane stabilization happening. So Salvi's
00:02:3800:02:42
going to brace on this leg, with this leg up, and then do a little side lying leg
00:02:4200:02:46
raise for me here. So she will go back into extension and abduction. Now, make
00:02:4600:02:52
sure if she's doing extension and abduction this way, she's not coming
00:02:5200:02:56
towards me, losing that perfect alignment, because then we're not really
00:02:5600:03:01
practicing stabilization anymore. We're not increasing the strength of our core
00:03:0100:03:08
to keep our spine stable, we're just compensating. Good Salvi! The last
00:03:0800:03:12
progression we're going to show is a really, really good exercise, a
00:03:1200:03:17
progression, but a really good exercise to start working on those triple
00:03:1700:03:23
extension mechanics dynamically. What I'm going to have Salvi do is a plank, with a
00:03:2300:03:28
knee up. The point of that knee up is not actually the knee that's
00:03:2800:03:33
going up, but the leg that's driving into the floor, and then being able to switch
00:03:3300:03:41
back and forth without moving her torso. Good! You can slow down just a little bit.
00:03:4100:03:46
Make sure you're driving really well, and that glute is nice and active. Let's try to get
00:03:4600:03:52
a little bit more glute drive. Good! Now, as Salvi gets better at this, we can
00:03:5200:03:58
see we're not quite getting the glute drive that I would like to see, but
00:03:5800:04:01
she's getting there. As we started practicing this, this would be a great
00:04:0100:04:07
precursor to what we're going to do in reactive stabilization, or core reactive
00:04:0700:04:12
activation, where we'll actually do a mountain climber on the ball. That'll be
00:04:1200:04:15
our next video. I hope you guys enjoyed the progressions on this video! Thanks
Related Videos
Core Anti-rotation - Opposing Chest Press and Row
Plank Progressions with Elbows on Ball
Static Ball Bridge with Trunk Rotation
Dynamic Ball Bridge with Trunk Rotation
Muscles of the Trunk: Video #19 of Introduction to Functional Anatomy
Static Up Chop aka Lift
Plank
Single Leg Chop Pattern
Sacroiliac Joint Chicago Technique
Thoracic Pistol Manipulation
Shotgun (Pubic Symphysis) Manipulation
Lumbar Spine Joint Manipulation (High Velocity Thrust)
Quadruped Crawl Sled Pull
Anterior Oblique Subsystem Integration (Step Up to Chest Press)