Core push up board with running motion

STRENGTH

Preparation:

  1. Maintain a tall posture throughout the exercise and good stability throughout the abdomen by drawing the belly button towards the spine.
  2. Begin with begin with a thorough dynamic warm up before starting this exercise; this engages the sensory system.

How to Do:

  1. This exercise involves holding a straight arm plank (pushup position) on a Core Board while performing alternating hip flexion.
  2. Start in a straight arm plank (push up) position on the core board as shown.
  3. With a straight body line, step in towards the Core Board with one foot.
  4. The hips, knees, and feet should all line up as shown.
  5. Simultaneously switch the position of your feet (the forward leg extends back and the extended leg comes forward).
  6. Continue this footwork pattern for the desired amount of reps or time.
  7. Pay close attention to the video link to observe the dynamics of this movement.

 

Other Notes: TRAINERS: if you notice: excessive motion at the lumbar segments, a rounding forward of the shoulders, or external rotation at the hip joint these are indications of tightness and weakness. Regress the exercise until the weaknesses are addressed.

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