Plank Challenge Week 2, Day 3 {Spiderman Plank w/ Pushup Option}

Hey all my planking pals! Back again for another addition to our Plank Challenge. Don't forget you've got until the end of the day tomorrow to get in your entry for the first week of the challenge! Right now there is only one entry, so you've got a good chance for a prize if you just put out a post and link it to the Day 7 Post Here.

On to today's variation. My buddy Jason is back with another challenging Bosu option. This is one that is most certainly a good one even if you just perform it with your hands on the floor. The Spiderman is somewhat similar to the Mountain Climber, but instead of driving your knees straight in you externally rotate the leg to drive your knee out towards the elbow on the same side of the body. Check out the video for the regular plank then a real challenge at the end of putting a pushup in with the movement.

Cues:

1. As usual, try to maintain stability through the whole body while performing the move. The hands should not wobble too much side to side on the ball.
2. Use slow controlled movements to really stretch through the hip and drive that knee towards the elbow. This is another really good mobility move because it will test that range of motion through your hips.
3. If you add in the pushup makes sure to maintain a strong core throughout the movement.
4. Focus on breathing through the set even when it gets challenging.

Since this version is a little bit more advanced, I am dropping down the repetition recommendations. You can modify even further if doing the pushups. As with every move, do as many as you can with good form and build up as you get more proficient with the movement.

Beginner: Perform 5 repetitions each leg (10 total)

Intermediate: Perform 8 repetitions each leg (16 total)

Advanced: Perform 10 repetitions each leg (20 total)

As with last week feel free to do each move just once per day or repeat 2-3 times through. You can also put them into groups for a more challenging workout if you don't get a chance to do them every day. So many ways to get your planks in, and I'm not picky for the challenge as long as you share your experience! :)

Happy planking!

Plank Challenge Week 2, Day 2
Plank Challenge Week 2, Day 1

*Make sure to consult your health professional if you have any current or prior medical issues that may prohibit starting a new exercise program.

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