Plank Challenge Week 2, Day 7 {Bosu Side Plank Hip Drop} Plus leave your entries for Week 2 here!

Another week in the books! Today's post marks the end of the second week of the Plank Challenge. This means that in the comment section below make sure to leave the link to your entry post for this week. Refer back to Day 1 for more information on requirements to enter. You have until the end of the day Wednesday to get your entry in.

Week 1 ended up being a little quiet with official entries, but I know sometimes things take time to get up momentum. @byebyehamburgers received one @steembasicincome share from me for a great entry, and I also transferred 2 Steem to @steemusa for being the community of the week last week. Since I only used one of the proposed 2 shares for the first week, if I get enough entries for this week I'll toss out a third share for any worthy entries along with my donation to @vegansofsteemit for this week. Even if you don't officially enter, I'm hoping many of you are taking some inspiration and getting a few new ideas from the daily videos!

Speaking of, here's the final one for this week to add to your workout. I am back on camera to demonstrate the Bosu Side Plank Hip Drop. This is a variation on a standard side plank that will fire up those obliques and hip muscles a little bit more.

Cues:

1. Assume the proper standard side plank position to start with the feet stacked at the apex of the Bosu or on the floor.
2. Keep your supporting bottom shoulder strong as you drop your bottom hip towards the floor. The shoulder should not collapse as you perform the movement.
3. Maintain good alignment through the top and bottom shoulder and from front to back on the hips.
4. Keep the legs extended throughout.

Beginner: Perform 8 repetitions each side

Intermediate: Perform 12 repetitions each side

Advanced: Perform 15 repetitions each side

To modify keep your feet on the floor or refer back to the basic side plank in week 1 and do the hip drops with your bottom knee on the floor or mat. If you feel any back pain on this movement, make sure to modify or stick with a basic side plank until you have built up enough stabilizing strength to perform the exercise safely.

I hope you all have enjoyed the Bosu week! Even if you do not have access to one, the exercises can all be done without for some variety in your core work. I look forward to reading the entries for this week to see how you all did! See you tomorrow for the start of a new theme and community for week 3!

Happy planking!

Plank Challenge Week 2, Day 6
Plank Challenge Week 2, Day 5
Plank Challenge Week 2, Day 4
Plank Challenge Week 2, Day 3
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.

Banners by @woman-onthe-wing, @dksart and @bearone for @steemusa