Assume Hand/Feet Plank position. Drive

right knee forward to touch left elbow, then

return leg quickly to plank position. Repeat

Cross with left knee to right elbow.

Spidermans

M W

Assume the Forearm/Knee Plank position.

Take your left arm off the ground and extend it

to your side. Turn your right forearm left by 90

degrees so that it is pointing to the left. Now

rotate your entire body 90 degrees counter-

clockwise and point your left hand to the

ceiling. Rotate back to the starting position

this time bringing your left arm under your

body to your right side. During the rotation

you will be on your toes in the starting position

and on the side of your feet when fully rotated.

Assume Hand/Feet Plank position. Drive

right knee forward to touch right elbow,

then return leg quickly to plank position.

Repeat with left knee to left elbow.

Spidermans

Forearm/Knee

Side Plank

w/ Rotation

45

seconds

45

seconds

90

seconds

90

seconds

Assume the Forearm/Knee Side Plank.

Raise your knee that is closer to the ground

up off the ground and so that your torso

and thigh form a 90 degree angle and hold.

Forearm/Knee

Side Plank

w/ Knee Up

45

seconds

45

seconds

90

seconds

90

seconds

515151

Plank cont’d

51

Advanced Movements