H O W TO TRAINING with Casi Rynkowski
CORE DEVELOPMENT::
PLANK PASS THROUGH
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 pass-through motion.
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Move the weight back to the starting position.
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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.
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Repeat with the opposite arm. Complete as many reps as you can until failure.
Since 2007, Casi Rynkowski has been living her dream as a personal trainer, training athletes, fitness enthusiasts, and those who want to live a healthier lifestyle. Her passion for outdoor fitness exploded when she launched her business, exposing clients to the idea of fitness outside the gym box. Casi is an ACA level 2 stand up paddle instructor and an AFAA certified personal trainer. She is sponsored by BIC Sport - BIC SUP/SIC, Werner Paddles, MTI Adventurewear, NRS, Unsinkable Polarized and Virus Sports Performance. She is also the BIC Sport Ambassador Team Manager for BIC SUP and SIC. www.casiperformancetraining.com
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PHOTO: RACHEL MCCARTY
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