Planks are awesome. They get the full body engaged in work and have tons of great variations to play with. It can be tricky with isolated hold moves like plank because its easy to be lazy and that is when you get hurt! Remember the cues that keep your plank safe and effective:

1) Pull belly button to spine so that hip points pull to ribs and pelvis position neutralizes.

2) Tighten thighs to support core

3) Stay active in the shoulder girdle, pushing the ground away from you

4) Push weight back into heels

5) Align shoulders over base joint (wrist or elbow)

6) Neutral neck position

The many variations of plank make it easy to modify to your strength and fitness level. If your back hurts in plank don’t hold it so long, and opt for knee down variations to build the strength you need to get to full plank.   1656431_854062101277863_459324217872950816_n
Gumsaba Outdoor Fitness Class schedule Friday 5/2/14

5:30AM Sunrise Danville Womens only class – Coach Michelle – Partner Circuit

5:30AM Sunrise Danville Mens only class – Coach Allen

6AM Sunup Moraga Womens only Class – Coach Briana – Cardio Build and Break

8:15AM Sunrise Moraga Womens only Class – Coach Briana – Cardio Build and Break

9AM Sunshine Walnut Creek Womens only class – Coach Michelle – Partner Circuit

11:30PM Cytosport Boot camp Lite Benicia – Coach Michelle (private class) – Mash Up Circuit

12:30PM Cytosport Boot camp Benicia – Coach Michelle (private class) – Mash up Circuit