Jägermeister Balanced Bartender: Plank Spectacular with Amie Ward
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Balanced Bartender

Stay healthy, Bar Meisters

Living a balanced life is very important for us as bartenders. In order to have a long, successful and healthy career behind the stick you need to take care of yourself mentally as well as physically. We are dedicated to you the bartender and want you to be your best!

Amie Ward

Website:
thehealthtender.com

SUMMER WORK OUT SERIES, Part 2 - Plank Spectacular!

Planking is a versatile core exercise with a variety of modifications to vary up the intensity and muscles worked. It can be done anywhere you can stretch out and requires only your bodyweight to complete! Planks can be executed in two different styles, each with exceptional benefits. Tall planks look like the top positioning of a push-up, with arms fully extended and wrists lining up underneath of the shoulder joints. While the core is still engaged, this hold enlists the arms and shoulders to support your bodyweight.

A more intense variation of this exercise is the forearm plank. This plank allows the forearms to lay flat on the ground shoulder-width apart, with elbows bent at a 90-degree angle and stacked underneath of the shoulder joints. This angle has less weight being distributed to the feet, and is therefore more intense, however it relieves the pressure that tall planks put on the wrists.

In either variation, the goal is to place both feet back together and make a straight line with the body by engaging the core. To engage the core, think about pulling your belly button towards your spine. If extending your feet is too intense to begin, you can place your knees on the floor and work up to that extension. You can check your form by completing the exercise in front of a mirror or self-facing camera, ensuring that your hips are not too high, and shoulder blades are pulled back. Every person’s body is unique, and your form will continue to improve with practice, so do not be alarmed if you are not as straight as an arrow to begin!


Here is a planking routine you can complete anytime, anywhere, and increase or decrease the timing and sets on for intense workouts!

The accompanying video shows all exercises completed on the forearms, since most bartenders will benefit from not putting additional strain on their wrists. Start by doing each exercise for 15 seconds. This will take you less than 2 minutes to complete. As it becomes easier, add in time and/or sets to challenge yourself.

Plank Saw

This variation recruits your triceps and lats to do some extra work! Starting from the solid forearm plank, push your heels back and lengthen your arms from your elbows. Your shoulders will shift back behind your elbows. Make sure to not let your hips sag. Next, bring your heels back towards the starting position, and push through the toes while shifting the shoulders forward. When you come back forward, do not let your hips go up in the air. Keep your abs tight and do not let your lower back take over. The goal is to slide back and forth, lengthening through your triceps and lats.

Bird Dog

The Bird Dog is an excellent exercise to train the body to stabilize our lower back. To begin, start in a quadruped position with hands and knees on an exercise mat. Hands should be directly under shoulders, knees under hips, and feet hips-width apart with toes curled under. The goal is to extend opposing arms and legs at the same time, while maintaining an engaged core and neutral spine. Try to avoid over-arching or sagging of the lower back. Slowly push your left foot back while extending the left hip until it is at, or near parallel, to the floor. Think about squeezing your left glute to extend the hip. Ensure you keep both hips parallel to the floor. At the same time, keep your head relaxed and extend your right arm until it is near or parallel to the floor and flush to your ear. Do not hyperextend either the shoulder or hip during this movement. Maintaining that neutral spine, return your left leg and right arm to starting position, and repeat with right leg and left arm. Complete 20 alternating repetitions, taking time to correct and reset your form along the way.

Plank Reach

Adding an arm reach to your plank challenges your balance and stability, while adding in some shoulder work. From your forearm plank position, reach forward with your right arm so that your arm is parallel with the ground. Return right arm back to the ground and reach forward with your left arm. Return left arm back to ground and continue alternating back and forth. Make sure to keep your core engaged and avoid rotating your hips during the movement. If you have any limitations in shoulder mobility, your arms might not extend fully to parallel, and that is okay! Only go to what is comfortable for your body.

Here is a planking routine you can complete anytime, anywhere, and increase or decrease the timing and sets on for intense workouts!

The accompanying video shows all exercises completed on the forearms, since most bartenders will benefit from not putting additional strain on their wrists. Start by doing each exercise for 15 seconds. This will take you less than 2 minutes to complete. As it becomes easier, add in time and/or sets to challenge yourself.

Plank Saw

This variation recruits your triceps and lats to do some extra work! Starting from the solid forearm plank, push your heels back and lengthen your arms from your elbows. Your shoulders will shift back behind your elbows. Make sure to not let your hips sag. Next, bring your heels back towards the starting position, and push through the toes while shifting the shoulders forward. When you come back forward, do not let your hips go up in the air. Keep your abs tight and do not let your lower back take over. The goal is to slide back and forth, lengthening through your triceps and lats.

Bird Dog

The Bird Dog is an excellent exercise to train the body to stabilize our lower back. To begin, start in a quadruped position with hands and knees on an exercise mat. Hands should be directly under shoulders, knees under hips, and feet hips-width apart with toes curled under. The goal is to extend opposing arms and legs at the same time, while maintaining an engaged core and neutral spine. Try to avoid over-arching or sagging of the lower back. Slowly push your left foot back while extending the left hip until it is at, or near parallel, to the floor. Think about squeezing your left glute to extend the hip. Ensure you keep both hips parallel to the floor. At the same time, keep your head relaxed and extend your right arm until it is near or parallel to the floor and flush to your ear. Do not hyperextend either the shoulder or hip during this movement. Maintaining that neutral spine, return your left leg and right arm to starting position, and repeat with right leg and left arm. Complete 20 alternating repetitions, taking time to correct and reset your form along the way.

Plank Reach

Adding an arm reach to your plank challenges your balance and stability, while adding in some shoulder work. From your forearm plank position, reach forward with your right arm so that your arm is parallel with the ground. Return right arm back to the ground and reach forward with your left arm. Return left arm back to ground and continue alternating back and forth. Make sure to keep your core engaged and avoid rotating your hips during the movement. If you have any limitations in shoulder mobility, your arms might not extend fully to parallel, and that is okay! Only go to what is comfortable for your body.

Plank Knee to Elbow

Time to let the glutes and hip flexors play! In that pristine plank form, bring your right knee towards the outside of your right elbow, or as close to that elbow as possible. Return to your starting position and bring your left knee to the outside of your left elbow. There will be a slight natural rise in your hips as your knees comes forward, but once your knee gets to the outside of your elbow they should fall back into place. As an upgrade, you can try taking your knees to the opposite elbow.

Plank Jacks

This hybrid exercise incorporates cardio and legs for a killer workout. Holding that majestic forearm plank, jump your legs out wide and back together, like the motion of a jumping jack. Jumping speed is not as important as keeping your hips steady, and not letting them rise toward the ceiling.

Plank Leg Lifts

Here is another opportunity to add in some glute and hamstring strength to your plank! While in your strong forearm plank, squeeze your left glute and lift your flexed foot to the ceiling. Return to the floor and repeat with the right side. Maintain a strong core, and make sure not to arch your back or lift your hips in the process.

Reverse Plank

The Reverse Plank is a fun plank variation that recruits the whole body for an isometric hold. From a seated position, place your heels on the ground in front of you and your hands directly under your shoulders. Your fingertips should be pointing towards your feet. Drive through your heels and raise your hips toward the ceiling until your body forms a straight line from your ankles to your shoulders. If you have any wrist mobility problems, adjust your hand position to the forearms like our other plank examples!


GET TO KNOW YOUR BARTENDER
Amie Ward
 Amie Ward

Please meet Amie Ward, a decorated bartender, industry veteran, and known as The Healthtender—an ACE Certified Health Coach with a B.S. and M.A. in Kinesiology from the University of Maryland College Park. She has been outspoken on health and wellness in the service industry, traveling across the United States to educate bartenders on how to care for themselves physically, mentally, emotionally, socially, and spiritually. Amie recently moved to Chicago and loves to connect with the hospitality community in healthy ways to promote longevity in the industry. In her spare time, you can find Amie bartending at Neon Wilderness, pulling trucks and competing in Strongwoman competitions, and climbing obstacles at Spartan Races.

August 2020
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