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In this issue:
OUTCAN Member Profile Capt Gregory Slate................................................................................3 Intro to Fitness @ Home........................................................................6 Race Across Canada winners.................................................................7 Maj Joshua Weissbock is an Ironman....................................................7 FORCE Rewards Program Recipients – OUTCAN 2019........................8 The FORCE Evaluation from a civilian’s perspective...........................11 OUTCAN Spouses Staying Active.......................................................13 Upcoming events.................................................................................14 Monthly OUTCAN Fitness and Health Initiatives................................15 Featured Exercise................................................................................16
If you have any questions, input, or material you would like included in this section please contact Todd Cirka, VCDS OUTCAN Physical Fitness Coordinator at Todd.Cirka@forces.gc.ca or at 613-852-7059.
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OUTCAN Member Profile
WO Gregory Slate Supply Tech NATO LAND COMMAND (LANDCOM) HQ
1..Please tell me a little about your fitness/health/sports experience: I have been involved in sports and fitness activities since I was 12. I participated continuously in my RCAC Squadron’s sports and drill program during my six years within the cadet program. This included local and provincial sports and drill competitions with such activities as ball hockey, football (soccer), volleyball, shooting, ect. Upon joining the military at 18 I got to do all of the fun organized section and company level type things we all do and enjoy. Though, things have definitely changed over the last 17 years. I have been lucky enough to play ball hockey during two deployments to KAF, the first in 2009/2010 with the HSU and the second in 2011 with the LSG. As well as occasionally during my OUTCAN posting, in Izmir, Turkey itself (equipment having been purchased years prior by CFMWS/PSP) and when deployed to Stavanger, Norway on exercise in 2017. I also enjoy participating in the occasional MILSKILL competition which always involves a physical challenge, be it rucking or confidence course/shooting and team building. The two most memorable MILSKILL competitions I have partaken in would be, 2005 with 1 FD AMB in Edmonton (member of the winning team) and last year during NATO LANDCOM HQ’s first ever competition on the 4th place team. I also love the outdoors and greatly enjoying hiking and camping, the peace and quiet. To this end I always enjoyed my time in Edmonton and the chance to hit the mountains, but the hiking trails, hills and mountains here in Turkey are plentiful and something new, different and exciting. Now, over the past two years, I have caught the running bug. Something I was admittedly never good at, or even enjoyed, but my how the tables have turned.
2..Please tell me a little about your current OUTCAN posting. Location, job responsibilities, etc: I am currently posted to NATO LAND COMMAND Headquarters located within the city of Izmir; Turkey having arrived in July 2017. My position is that of Logistical system operator and staff assistant within the Supply and Services Branch of the G4 Division, under the Support Directorate. Besides my daily “office”
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OPS FIT job, I have been lucky enough to fill a role of SME/Evaluator during the Combat Readiness Evaluation (CREVAL) of both the 1st German Netherland Corps and MultiNational Division Northeast. As well, I have been qualified as an evaluator for the Operational Capability Concept Evaluation & Feedback Program (OCC E&F) and have participated in the evaluation of partner nation’s forces in Moldova once and the Ukraine twice. During the two Ukraine evaluations I was lucky enough to be appointed as a deputy team lead and during both instances, I was the sole logistician effectively rendering the entire logistical/ support evaluation area as my responsibility. Just recently, the G4 division decided to introduce me into the Mobile Training Team (MTT) programme and this past February I participated as a briefer/ facilitator during a Logistical Operational Planning Process course held in The Kingdom of Morocco.
3. Please tell me about some of the advantages of an OUTCAN posting as it relates to maintaining a healthy lifestyle: This OUTCAN has offered some outstanding advantages for me and my family. As a family we are out doors often. There are countless beaches and coasts that are close; the sun is warm, people friendly, lots of playgrounds and parks. The Turkish society and culture is still very much driven by daily/ weekly markets and this leads to an abundance of amazing seasonal fresh and cheap fruits, vegetable, baked goods, eggs, honey, çay
(tea) and the like. The superior taste of the produce compared to back home alone almost makes the experience worth it! The variety of scenery and topography is enjoyable and fun. You can go from seaside to large elevation changes in short distances. Forests, grasslands, dry areas, they all lead to fun and adventure and you never know what you may cross into when traveling. I have had the opportunity, due to TD and leave, to run or hike in many places. Such as Germany, Belgium, Morocco, Ukraine, Poland, and the UK just to name a few. Also, the exposure to the host nation’s culture and activities, as well as the exposure to the other nations within the NATO organisation has been fun and greatly enjoyable overall. This has allowed for the introduction to activities you wouldn’t normally do or introducing others to your own, such as the French contingent having us run them though ball hockey games in a fun family friendly event. All of this and the activities I have been taking part in or doing has led to better sleep, focus, happiness and a decrease in waist size and losing some unwanted weight at a healthy rate (almost time to go clothes shopping, again).
4. Please tell me about some of the challenges of an OUTCAN posting as it relates to maintaining a healthy lifestyle: Of course as with most good and enjoyable things come the challenges. Within Turkey itself one of the biggest would be language. Turkish is the official language with English being hardly
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used and those that can speak it being few and far. The locals are very outgoing and helpful though and try extremely hard to assist in anyway, regardless of the language barrier. A close second would be our location and the traveling I have done for the job and leave and the work schedule of the headquarters itself. Since July 2017 I have traveled the following by plane alone: 73 flights, 136,755km, 229 hours. However, working towards and maintaining a healthy lifestyle has definitely eased possible stressors in my life. For some, comfort level and safety would definitely play a huge role. Generally I feel much safer here than I would some places back in Canada. I am comfortable enough with my surroundings here and locations to go for early morning or evening runs when it tends to be a bit darker, something that unfortunately depending on location just didn’t feel “right” sometimes back home. The last thing to say about challenges would be about finding a motivator. I have three apps that I use: Fitbit, Strava, and Zombie! Run. Also, there is a fellow Canadian that I am able to run with occasionally if our schedules work. The biggest challenge right now is COVID-19 and the uncertainty that it brings. My host nation is following other countries with physical distancing, closure of certain amenities and large social or group events and we have a reduction of work within the headquarters. However, I am still able to physical activity in the garrison (it’s like running on tour, walls everywhere) and within the
OPS FIT compound I live in. As I am outside the city there is still a lot of open country and ability to get out and about with the family. The sun and fresh air does wonders for everyone.
5. Can you please provide me with some details regarding your current physical fitness training program? Include any recreational activities you enjoy, especially those that are different from those you participated in while in Canada: Currently my main focus is running. This is something I struggled greatly within Canada and I would have been lucky to complete a 5km run and not be uncomfortable or struggle in some aspect. However, here I have been able to increase my distance, stamina and speed. Having started out small 2 years ago I built and improved. The feeling of accomplishment has been amazing and I feel the best physically and mentally that I believe I ever have. This past December I completed a 30km run in just over 3 hours, currently my best ever for distance and time. I regularly complete try 10 - 21km runs now and have had zero issues. In August we hosted a shadow Army Run and opened it to forces members, families and the French contingent. There are also an almost unlimited amout of hills and hiking trails throughout the region which are always enjoyable and excellent as family activities especially with a picnic thrown in or stumbling upon some ruins to explore. The Canadian contingent here has also received great support from CFMWS and PSP, both when traveling to CFSU (E) in Germany and in our remote location through the purchase of ball hockey equipment in the past and currently the purchase of underwater hockey (octopush) equipment.
6..Do you have any advice for personnel being posted to an OUTCAN location for the first time? My biggest suggestion would be to get out, get comfortable and get local. Don’t be nervous or afraid to try things. Motivation comes in many forms. I rely on peers, family, coworkers and an online community and the challenge and tracking that some apps allow. As mentioned before I use Strava, Fitbit and Zombies! Run which all have a free or “premium” version. My favorite by far is Zombies! Run due to the interactive store (currently there are 8 seasons and I am only on season 3), the training programmes available within it and the various challenges it offers. A friend back in Canada invited me to a great online community called My time A Great Canadian Running Challenge (a community that challenges member’s to complete 1000km within the calendar year by running or walking). They have a Facebook page and a website members use for tracking kilometers, all of course which is free as well. My last piece of advice would be to go with the flow and embrace the great chances and challenges an OUTCAN position opens and makes available to you! I have and it has been one of my best experiences.
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Intro to Fitness @ Home As we are all doing our part to help decrease the spread of the COVID-19 virus through self-isolation and social distancing, I have created a new section on the OUTCAN Fitness Program website to enable CAF personnel and their families to stay fit and healthy. The Fitness @ Home section provides bodyweight only workouts via livestream and in print, a monthly @ Home Challenge as well as the opportunity to “Ask an Expert�.
cafconnection.ca/United-States/Fitnessathome https://www.facebook.com/OutCan-Fitness103159418000955/?modal=admin_todo_tour Stay safe.
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RACE ACROSS CANADA WINNERS
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The OUTCAN Physical Fitness Coordinator presents LCol Martin Arcand and the rest of team ACDC – Across Canada District of Columbia with their prizes for winning the November OUTCAN Fitness and Health Initiative. The Race across Canada required teams of 10 to accumulate kilometers based on time or distance spent engaged in a variety of fitness, health and recreation activities. The goal is to cover the 6770 km distance over land from CFB Gander to CFB Esquimalt. Team ACDC accumulated an outstanding 9475 km. The second place team from CFIOG Det Maryland accumulated a very respectful 8393 km. Thanks to all the teams that participated. Check out current, past and upcoming Monthly OUTCAN Fitness and Health Initiatives on our CAF Connection site: www.cafconnection.ca/United-States/Programs-Services/For-Military-Personnel-in-theU-S/Militar y-Fit ness/Monthly-OutCa n-Fit ness-and-Healt h-Init iat ives/Next-Month-s-Initiat ive.aspx
MAJ JOSHUA WEISSBOCK IS AN IRONMAN
On 8 December 2019 in Palm Springs, California with his family supporting him along the race course, Maj Joshua Weissbock swam (1.2 miles), biked (56 miles) and ran (13.1 miles) his way to an exceptional finish at the Indian Wells 70.3 Ironman. With a goal to qualify for the CAF Long Course Triathlon team standard of sub 5 hours, Maj Weissbock crossed the finish line in a time of 4 hours 41 minutes. This was almost 20 minutes faster than his previous 70.3 triathlon in Victoria in 2019. Good luck training with the CAF Long Course Triathlon Team this coming year.
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FORCE Rewards Program Recipients – OUTCAN 2019
Congratulations to the following OUTCAN members for achieving Silver or above on their FORCE Evaluation in 2019. PLATINUM level (397 out of a total of 400 points) Col Michael Purcell (Army) Cpl Natalie Vander Schaaf (Air Force) Maj Fionna Haines (Air Force) Col Darcy Molstad (Air Force)
GOLD level (383– 396 out of a total of 400 points) Cpl Carl Nadeau (Army) PO1 James Carr (Navy) Maj Vanessa Fulford (Air Force) CWO Lance Dunn (Army) Maj Marlene Bilodeau (Army) Col Joseph Demers (Army) WO Nevin Surette (Air Force) Sgt Jefferey Ryan (Air Force) Cpl Helene Merklinger (Air Force) Lt(N) David Weatherall (Navy)
Maj Darcy Giguere (Air Force) MS John Robinson (Navy) LCdr Brandice Blum (Navy) Sgt Kevin Raesler (Army) Maj Marc R. Parent (Army) Capt Kevin Long (Air Force) Maj Gerhard Hildebrandt (Army) Col Marc Delisle (Air Force) LCdr Clark Patterson (Navy) Maj Thomas McCombe (Army)
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LS Isaac Blakata (Navy) LCdr Stuart MacDonald (Navy) MCpl Mark Flood (Air Force) LCol Marcus Weber (Army)
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SILVER level (332-382 out of a total of 400 points) Maj Timothy Symington (Army)
Sgt Marc-Andre Gaudreault (Army)
WO Raymond Either (Army)
Maj Jeffrey Day (Army)
MWO Adam Bainbridge (Air Force)
Sgt Christian Lanteigne (Army)
Capt Eric Emanuele (Air Force)
WO Joshua Gibbs (Army)
Maj Scott Sinclair (Air Force)
Sgt Samuel Kelades (Army)
Maj Simon Bowser (Army)
Maj David Cameron (Army)
Capt Shaun Goodfallow (Army)
MCpl Marie-Pier Grimard-Berube (Air Force)
LS Guillaume Jalbert (Navy)
Lt(N) Matthew Walsh (Navy)
Col Jason Guiney (Army)
LCdr Kenneth Narozanski (Navy)
Capt Paul Ward (Air Force)
Capt Guillaume Desgagne (Army)
MS Clarisa Smallwood (Navy)
Col Robbin Dove (Army)
Sgt Kane Eichenberg (Army)
Maj Christopher Duncan (Army)
Capt(N) Daniel Bouchard (Navy)
Capt Aron Cronsberry (Army)
LCol John Williams (Army)
LCol Pierre Theriault (Air Force)
Capt(N) James Patchell (Navy)
Capt Michael Harper (Air Force) Maj
MCpl Katherine Busse Plante (Air Force)
Eric Cottenoir (Army)
MWO Manon Desharnais (Army) Cpl Michael Moore (Army) Sgt Emilie Mitchell (Army) MCpl Nicholas Benner (Army) MCpl Jean-Phillippe Tremblay-Dion (Army)
WO Martin Veilleux (Army) Capt Christopher Kaehler (Air Force) WO Steve Savard (Army) Sgt Christopher Astley (Army) MWO Adam Bainbridge (Air Force) Capt Ioan Zaharia (Air Force)
Pte(T) George Baraz (Army)
MWO Peter Dunwoody (Army)
Maj David Murphy (Air Force)
Col Louis-Henri Remillard (Air Force)
Capt Barry-John Dickson
Sgt Marc-Andre Gaudreault (Army)
(Air Force) BGen Scott Clancy (Air Force)
Maj Ian Plummer (Army)
Sgt Darcy Richardson (Air Force) MWO George Hammond (Air Force) WO Pasquale D’Antonio (Air Force)
LCdr Hyung-Wook Kang (Navy) MCpl Aaron Hawthorne (Army) Capt Christopher Young (Army)
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WO Guy Girardeau (Air Force) LCol Yves Forcier (Air Force) Maj Tyler Kennedy (Army) LGen Christopher Coates (Air Force) LCdr Daniel Wilmott (Navy) Col Darwin Ziprick (Air Force) Maj Marcus Goldbeck (Army) MCpl Stephane Dion (Army) Maj Neil Ryan (Air Force) Sgt Tommy Vanasse (Air Force) Pte(R) Alex Filion (Army) Capt Adam Hope (Army) CPO1 Doug Brown (Navy) Capt Abel Mfumuangani (Air Force) LCol David Turenne (Air Force) Sgt Imre Glaser-Hille (Air Force) Lt(N) Kevin Thirnbeck (Navy) Sgt Remi Lavoie (Air Force) Capt Ryan Mintz (Air Force) Capt Jonathan Lang (Air Force) Maj David Foyers (Air Force)
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FORMATION EUROPE PLATINUM level (397 out of a total of 400 points) LCol Jeffrey Francis (Air Force) LCol Kenneth McRae (Army) LCol Veronique Gervais (Army)
GOLD level (383– 396 out of a total of 400 points) WO Celine Picotin (Army)
LCol Martin Arcand (Army)
Maj Genevieve Bertrand (Army)
LCol Simon Cote (Army)
Col Jason Galuga (Army)
Capt Todd Hunter (Air Force)
MCpl Jonathan Butrym Marcotte (Army)
Col Walter Taylor (Army)
MCpl Jonathan Gunn (Army)
Capt Yohann Gilbert (Army)
SILVER level (332-382 out of a total of 400 points) MS Amalie Frenette (Navy) Capt Francois Duchesneau (Army) Maj Hugh Kennedy (Air Force) Capt Jennifer McGregor (Army) Cpl Justin Grimes (Army) Maj Martin Ferron (Army) Capt Matthew Wojcik (Air Force) Maj Nathan Elliott (Army) Capt Robert Grant (Army) LCdr Roderick MacLeod (Navy)
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THE FORCE EVALUATION FROM A CIVILIAN’S PERSPECTIVE I did the FORCE evaluation, and it was really, really hard. An op-ed on what the experience was like for a civilian. By Zoe Côté The Borden Citizen
I’ve been in the military community long enough to hear the whispers: Oh no, my test is coming up… I’m worried about the sandbag lifts… I want to score higher this year… I was on a medical exemption while an injury healed, and now I’m nervous I won’t pass. Although many CAF trades require members to work from offices, those in other trades and those overseas can find themselves in situations where extreme levels of physical fitness are required, such as dragging an injured comrade out of danger or stacking sandbags to stop a flood. In addition, the CAF has follows a Universality of Service, or “soldier first” principle, where personnel must be capable at all times of performing a diverse range of general military tasks, common defence, and security duties – the FORCE evaluation helps to measure this. The ‘Fitness for Operational Requirements of CAF Employment’ or ‘FORCE Evaluation’, comes around once a year for military personnel. It was created as an occupational fitness standard, necessary for
all members to meet and designed to, “capture the movement patterns, energy systems, and muscle groups recruited in the performance of the Common Military Task Fitness Evaluation” (CFMWS website). If one can’t pass the FORCE Evaluation, one risks release from the CAF (note: there are exemptions e.g., injury). Some may await the test in eager anticipation, while others may dread the annual occurrence. After hearing so much about it, I wanted to give the test a try. If nothing else, to quench my own curiosity – I wanted the challenge! I reached out the PSP Fitness Coordinators over at the Buell Gym, who generously let me jump onto one of their morning sessions. Long story short… the FORCE Evaluation was really, really hard. After a pep talk from a friend of mine at CFB Kingston, I arrived at the Field House for 0815 hrs bright-eyed and bushy-tailed. I stood alongside
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Doesn’t sound too bad, does it? Here’s the catch: the whole thing is timed, and three- quarters of the components had a time requirement to pass, which made the evaluation a lot more challenging.
Next, we were walked through all four aspects of the FORCE test, and graciously provided demonstrations by the Fitness & Sports Instructors. These four components included 20m rushes, sandbag lifts, intermittent loaded shuttles and the sandbag drag. Before the evaluation, waist circumference measurement and a brief health survey were completed behind a half wall intended for privacy – a very civilized touch to the test.
The FORCE test was very different than any type of exercise I’ve ever experienced. If I had to describe it, I would say it most closely paralleled an HIIT (High Intensity Interval Training) workout. Let’s just say it exists on a dimension far, far away from the daily yoga, seasonal snowboarding and tri-weekly weight-lifting sessions I’m used to. All in all, the test offered me a new perspective on fitness, and I’m proud of myself for doing it, not to mention happy it’s not required for my job!
The evaluation began with 20 metre rushes: my weakness. We had to run 20 metre sections, stopping at every 10 metre mark to get down flat on the ground and lift our hands up before getting up and continuing to sprint. The PSP staff followed us closely, marking each of us individually to make sure we completed the task properly. Next we had sandbag lifts, where we had to lift two 20 kilogram sandbags horizontally, one at a time, to a 1metre mark on the wall 30 times (15 each). This, rest assured, is a much less difficult task for the CAF’s six foot tall members than it was for me, a vertically challenged individual, who rests at a height just over 5 foot on a good day.
I’d like to say thank you to the PSP Instructors who let me join in on the fun, and kudos to those in service who keep doing it over and over!
Then, we had intermittent loaded shuttles, where we completed a circuit of carrying the sandbags 40 metres and running 40 metres five times each. This was, by far, the most difficult activity for me, not particularly friendly to recovering asthmatics – by the end, I was panting hard and thought my heart rate was trying to mimic that of a hummingbird. Lastly, we completed the sandbag drag. In this task, we had to pull an approximately 240 pound sandbag system 20 metres using another sandbag attached to the first one by a strap. “Lean back,” they told me, and lean back I did, it was my favourite of all four exercises - it also happened to be the one least requiring of cardio endurance. Following that, I was given a debriefing, where one of the Fitness & Sports Instructors went over my results – then, we were done, that simple.
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OUTCAN SPOUSES STAYING ACTIVE
My name is Steph Barber, and along with my husband and my two step son’s I’m posted to JBLM in Washington state.
Fitness has always been a huge part of my life. Starting with sports as a kid, and teen, hockey, ringette, baseball, rugby, cross country, the list goes on. In university I moved on to distance running and weight lifting. Unable to find work in my actual area of formal education, I have used my love of fitness and turned it into a “secondary” career. In our last posting I worked for PSP recreation, I created three very successful fitness “bootcamp” programs for military members, spouses and community members. It was one of the most fun jobs I have ever had. Since we moved to the US, jobs have been difficult to find, and I have leaned on my love and passion for fitness to keep me going, mentally and physically. It’s hard living OUTCAN, they warn and try to make you understand but until you’re in it, you just can’t know. To keep myself busy, I created a private Fitness Facebook page, welcome to anyone, but kept closed so I can make sure people feel comfortable there. I share workouts, fun fitness challenges and I hope a bit of motivation, and humor. I know the power fitness and exercise have to keep us going in hard times. I have really ramped up my programming on this page since COVID-19 has us in isolation. I figured I’m going to be working out anyways, why not make a video and share. They aren’t state of the art videos by any stretch but I try to make the workouts accessible to all. Right now, I’m trying to do all the workouts with just one set of dumbbells, since many people don’t have access to home gyms the way I do. I love helping people realize they can do things that challenge them, or things they might not do on their own. I also love making people sweat and breath heavily. We are all capable of so much, if we can just turn off the negative parts of our minds and let our body’s lead we are all so amazingly capable. If you want to join our group, and you are a positive, supportive and up for a challenge type person, anyone is welcome. Search, dogandburpees on Facebook.
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Upcoming events April-June 2020 (COVID-19 dependent)
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Tyndall AFB • FORCE Evaluator training – 3 June – OPI MCpl Alexander Graham • FORCE Evaluations – 4 June – OPI MCpl Alexandre Graham
USA Peterson AFB • Spousal activity – 31 Mar – OPI Nicole Dunn • FORCE Evaluations – 1-2 Apr – OPI Capt Abel Mfumuangani
NOPF Whidbey Island • Spousal activity – 4 June – OPI Kim Brown • FORCE Evaluations – 4-5 June – OPI LS Isaac Blakata
JBER • FORCE Evaluations – 7-8 Apr – OPI MCpl Jeffrey Waldick • Health Promotions briefing – 15 Apr – OPI MCpl Jeffrey Waldick
Pearl Harbor • FORCE Evaluator training – 10 June – OPI MCpl Sachin Dhawan • FORCE Evaluations – 11-12 June – OPI MCpl Sachin Dhawan
Robbins AFB • FORCE Evaluations –15 Apr – OPI Capt Hani Mustafa
WADS • FORCE Evaluation – 11-12 June – OPI Sgt Jeffrey Ryan
Ft Leonard-Wood • FORCE Evaluations – 16 Apr – OPI Maj Ian-Guy Dupuis NAS Norfolk • FORCE Evaluations – 30 Apr – OPI Maj Alexandre Boulianne
Europe Niederheid • FORCE Evaluations - Tuesdays at 0900 – OPI Mr. Guy Boudrias
Ft Meade • FORCE Evaluations – 6-7 May – OPI MS Richard Helsby-Handley
Naples • FORCE Evaluations – 15-17 April – OPI Maj Benjamin Day
CDLS(W) • FORCE Evaluations – 13-14 May – OPI PO2 Geoffrey West
SHAPE • FORCE Evaluations – 16 April, 21 May, 18 June – OPI Ms. Steffa MacLintock
Joint Base Cape Cod • FORCE Evaluations – 21 May – OPI MCpl Brendon Wood
Stavenger • FORCE Evaluations – 20-24 April – OPI WO Sam Pepin
Tinker AFB • FORCE Evaluations – 27-28 May– OPI MCpl Nathan Lewis Vandenberg AFB • FORCE Evaluator training – 27 May– OPI Capt Jesse Dumont • FORCE Evaluations – 28 May – OPI Capt Jesse Dumont
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Continued...Upcoming events April-June 2020 Det Northolt • FORCE Evaluations – 28-29 May, 2-5 June – OPI Ms. Steffa MacLintock Det London • FORCE Evaluations – 3-4 June – OPI MS Clarisa Smallwood Det Ramstein • FORCE Evaluations – 11 June – OPI MWO Manon Bouchard Det Brussels • FORCE Evaluations – 26 June – OPI Ms. Steffa MacLintock
Monthly OUTCAN Fitness and Health Initiatives Upcoming Initiatives May-July 2020 MAY – PEDOMETER CHALLENGE
• T eams of 5 track their steps using pedometers or other personal fitness tracking devices
JUNE – DFIT BODYWEIGHT PROGRAM
• I mprove or maintain your fitness without the need for any equipment
JULY - 60 DAY PUSHUP CHALLENGE
• Increase the number of pushups you can complete
Click HERE to register 15
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F E AT U R E D E X E R C I S E
PLANK COMPLEX
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Perform a front plank for 10-30 seconds, then immediately, without letting your knees touch the floor, roll into a side plank for 10-30 seconds then into a side plank on the other side of the body for 10-30 seconds. Repeat immediately if possible.
Front Plank Position your body flat on the floor with only your toes and forearms resting on the floor. Ensure your shoulders are directly over your elbows. Contract your abdominals to keep your hips off the floor with your neck in line with your spine and legs straight. Don’t allow your hips to sag.
Side Plank Lie on the floor on the right side with legs straight, and feet stacked on top of each other. Prop the torso up on the right forearm with the elbow directly under the right shoulder. Ensure that the left shoulder is directly over top of the right. Engage the abdominals to keep the body rigid. Raise the hips off the floor creating a straight line from ankles to shoulders.
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