REVERSE PLANK EXERCISE⎮ Inverted Plank Exercise Variation Tutorial ⎮ PLANKMAS DAY 10

PLANKMAS DAY 10

Today’s video features REVERSE PLANKS. Literally, we’re taking the high plank exercise and reversing it! A regular plank exercise variation works the muscles responsible for the anti-extension of the body. The reverse plank does the opposite and isometrically works the muscles responsible for anti-flexion or extension of our hips and spine (hello glutes, hamstrings & erector spinae, I’m looking at you!)

A regular plank exercise variation works the muscles responsible for the anti-extension of the body. The reverse plank does the opposite and isometrically works the muscles responsible for anti-flexion aka. extension of our hips and spine. Hello glutes, hamstrings & erector spinae, I’m looking at you!

When looking at how we use our bodies in our everyday life outside of the gym, it becomes clear that the extensor muscles are the muscles that are most likely to be weak. This means that the reserve plank on the floor, even though it looks pretty easy, might be very challenging for you.

The extensor muscles are the muscles that are most likely to be weak, so the reserve plank on the floor might be very challenging for you. That’s why in the video, I’ll also show you three regressions:

1. Reverse Plank on hands, upper body elevated on a bench and knees straight
2. Reverse Plank on hands, upper body elevated on a bench and bending the knees
3. Reverse Plank on elbows elevated on a bench and bending the knees

Watch the full video for all my tips and cues on how to do each reverse plank variation.

If all those reverse plank variations are still very challenging or you just want to work even more on strengthening your hip extensors, consider adding in some bridges, both bilateral and unilateral variations. Check out my At Home Beginner Glute Workout available for free on my YouTube channel. In the video, I’ll be showing you two bridge variations that can help you build op strength to master the reverse plank (and build some awesome glutes in the process! Win-Win.)

WHAT IS PLANKMAS?

The main Plankmas Challenge is on my Instagram and I hope you’ll go check it out. It’s going to be a lot of fun! We’re doing planks and adding +15 seconds of plank time every single day for 24 days!

Today is day 10 and we’re on 2 minutes and 30 seconds of planks. But don’t worry, if that’s too long for you to hold a plank, you can divide that into as many sets as you want. Everyone can do Plankmas and everyone is welcome, no matter your starting fitness level!

Over on my YouTube, Plankmas means that I’m uploading 24 plank variation tutorials (!), one for every day until Christmas.
You can find the full PLANKMAS 2019 playlist here. I’m adding a new video to the playlist every day!

In this tenth video in the series, I’m doing a reverse plank exercise tutorial. My goal is to show you how to do the reverse plank correctly, so we can safely do 24 days of planks without getting any injuries! Over the next 14 days, I’ll keep giving you daily uploads of some of my favorite plank variations and side plank variations so you can mix it up and have fun with the challenge! For demonstrations of some of the most common mistakes, make sure to check out my elbow plank tutorial so you know what mistakes to avoid!

If you have any questions or suggestions, feel free to comment below :)