Side Plank with Hip Flexion

Element: Core
Level: Advanced

Machine Settings: 35Hz, 60 Sec, Amplitude LOW
Muscles Targeted: Side Abdominals, Hips and Shoulders

Procedure:
∙ Place forearm on the platform and feet stacked on the floor. Raise hips upwards.
∙ Bring knee towards the chest and hold position for 1-2 seconds.
∙ Return to start position and repeat until the recommended time is reached
∙ Repeat on other side

Coaching Key:
• Keep back straight, relax shoulders
• Align from neck to feet
• Engage abdominals

Progression
∙ Perform with arm raised

Regression:
∙ Perform static side plank

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