November Week 3 Exercise and Stretch

November Week 3 Exercise and Stretch

Exercise: Side Plank Variations

- Side Plank

• Lie on your side with your bottom elbow on the ground underneath your shoulder and your forearm perpendicular to your body.
• Position your top foot on the ground in front of your bottom foot and place your top hand on your hip.
• Drive your hips up to form a straight line with your body from head to toe.
• Hold this position. Repeat on your opposite side.

- Side Plank Rotations

• Get into a side plank position as stated above.
• Raise your top arm vertically to form a T with your upper body.
• Keeping your core tight, rotate your torso and place your opposite elbow on the ground to assume a Side Plank position on your opposite side.
• Continue in an alternating fashion.

- Side Plank Knee to Elbow Crunch

• Get into a side plank position as stated above
• Raise your top leg into the air as far as range of motion allows and extend your top arm overhead.
• Bring your top knee to your top elbow without moving your torso.
• Extend your leg and arm to return to the starting position.

Stretch: Bar Twist

1. Stand or sit with a bar, pole, or stick behind your neck and across your shoulders/trapezius, holding it securely in place with your hands. 
2. Rotate your torso (upper body and shoulders) from one side to the other side (left, right, left, right, etc.), squeezing your obliques and abdominals as your reach the end of each rotation. 
3. Repeat the side to side rotation for several minutes, if possible.