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CORE DEVELOPMENT Plank Pass Through BY C ASI RYNKOWSKI
PHOTO: RACHEL MCCART Y
LIFE RARELY STANDS STILL and neither should your exercises. Unless you’re trying to avoid red laser beams in the next Mission Impossible movie, get your planks moving! The traditional plank is a full-body isometric contraction, great for developing stability in your core, shoulders, quads and glutes. Ultimately, the plank was designed to get your body ready for movement. Adding leg, torso or arm movement will not only increase the plank difficulty but build more strength, helping you add power to your paddling. Every stroke you take out on the water uses these muscles in unison.
If you can hold your plank for 30 seconds, then you are ready for this exercise progression.
Get down onto your forearms into a plank position with a dumbbell between your arms and place your feet shoulder-width apart. Your feet become an important contact point to help you balance while moving through the passthrough motion.
Pick up the dumbbell and move the weight to your side until your arm is fully extended. Keep your hips square with the ground. This will help keep your abs engaged and your base solid. step 3
Move the weight back to the starting position. step 4
Repeat with the opposite arm. Complete as many reps as you can until failure. 3
Casi Rynkowski is an AFAA-certified personal trainer, ACA level 2 SUP instructor and SUP fit instructor for Eastern Mountain Sports School. She’s also a Werner Team Paddler, BIC Ambassador and Virus Intl Ambassador. When she’s not working, you’ll find her surfing, paddling downwinders or gearing up for a long-distance paddle trip. Connect with Casi at firstname.lastname@example.org and on Facebook and Instagram.
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