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Muscle Endurance

Side Plank with Hip Dip

Side Plank with Hip Dip

A.

Begin in a side plank position with forearm on mat and elbow below shoulder, keeping neck in neutral alignment.

B.

With control, drop right hip toward mat, hovering a few inches above the floor. Press hips back up to starting side plank position.

Inchworm

Inchworm

A.

From standing position, hinge hips and bend knees, lowering palms to ground. Begin inching body forward, walking hands out one at a time without moving feet.

B.

Extend body into a fully outstretched plank position, keeping core engaged and spine neutral. Reverse the movement, returning back to standing position.

Renegade Row with Dumbbells

Renegade Row with Dumbbells

A.

Star in plank position holding a dumbbell in each hand; feet can be slightly wider than hip-width apart to maintain stability.

B.

Bend right elbow to lift the weight up to chest, keeping elbow close to body. Reverse the movement to return to start. Repeat same move on the left side, lifting elbow, extending hand back, bending elbow and lowering to floor.

Mistakes and Tips:

Modify by lowering knees, or perform entire move in squat position instead of plank.

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