Front plank with arm lifts

Category: Strength

Level: 3

4-6 reps each arm, alternating

Carla van den Berg

  • Lift one arm at a time so that arm reaches straight out in front
  • Lift slow and under control, holding each rep for ~2 seconds before returning back to elbows
  • Arm should remain straight during lift
  • Straight line from head to ankles
  • Chin tucked to keep neck in line with the rest of the spine
  • Shoulders engaged; flat t-shirt sitting across the shoulder blades
  • Fast arm raises
    • Cue “Slow and controlled”
  • Hips dipping side-to-side
    • Cue “Hips square towards floor”
    • Cue “Squeeze glutes”
  • Shoulders twisting during arm lifts
    • Cue “Shoulders square to floor”
  • Hips too high ('tenting')
    • Cue "Lower hips"
  • Hips too low ('sagging')
    • Cue "Raise hips slightly towards the ceiling"
  • Rounded lower back ('sagging')
    • Cue "Pull belly-button up towards ribs"
  • Rounded shoulders
    • Cue "Pinch shoulders back towards spine"

  •  

  • Activates trunk muscles
  • Challenges trunk stability
  • Activates and strengthens shoulder muscles
  • Shoulder mobility