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Side-Plank Sequence (right Elbow)

Description      

From a Side Plank, bend the raised elbow and the knee to make physical contact. Keeping balance, slowly rotate on the toes of the supporting foot until the body is parallel to the ground. Round the back, keep the hips up high and the back leg straight. On rotating, place the raised foot on the floor between the hands. Inhale and circle the arms to the sides. Exhale on returning to a Guarded Lunge and step back into a plank to repeat on the other side. 

Variation:

Description      

From a Side Plank, bend the raised elbow and the knee to make physical contact. Keeping balance, slowly rotate on the toes of the supporting foot until the body is parallel to the ground. While rotating, curl the back and crunch the abdominals. Still keeping balance, lower the raised hand to the ground directly under the shoulder and lengthen the leg. Exhale and bend the elbows and slowly lower the body to the ground, while maintaining an active core. Inhale and lift the crown of the head up to a Cobra pose. Tuck the toes under, exhale and lift the torso off the floor to return to a plank position. Repeat on the other side.

General and Boxing-specific Benefits

An extremely challenging set of poses, the Side Plank Sequence develops shoulder and core strength and stability, balance and control.

Cautions and Modified Versions

Participants with wrist problems should practice with modification and support the body on the elbow.

Anatomical Focus

Spine/Core: External oblique, serratus anterior, gluteus maximus,

Upper limbs: Pronator, flexor carpi, triceps barchii,

Lower limbs: Rectus femoris, vastus lateralis, peroneals,

 

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