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.
