1
Plank Hold
Protract the shoulders and bring the shoulders past the wrists to increase the load. You can externally rotate your hands a little to be gentle to the wrists.
Keep the bum low and pelvis tucked in to try to flatten the lower back.
Hold 1 min.
2
Forearm Plank Hold
Protract the shoulders, and keep the bum low, pelvis tucked in to flatten the lower back as much as possible.
Hold 1min.
3
Side Plank Right - Hold
Keep the hips up, and the body line straight: pelvis tucked in to keep the bum in line and the lower back as flat as possible. Resist collapsing in the shoulder.
Keep the knees straight.
Hold 1min
4
Side Plank Left - Hold
Keep the hips up, and the body line straight: pelvis tucked in to keep the bum in line and the lower back as flat as possible. Resist collapsing in the shoulder.
Keep the knees straight.
Hold 1min
5
Table Top Hold
Keep shoulders and wrists aligned if you can. Keep the bum high, tuck the pelvis in to flatten the lower back. Ribs in. Knees Straight as much as possible.
Hold for 1 min
6
Superman Hold
Lift the arms and legs as high up as you can. Keep the legs engaged, and the neck in a neutral position.
Hold 1 min
7
Dish Hold
Keep the lower back flat on the floor, ideally keeping the feet pointed and the knees straight.
Keep the shoulders externally rotated (hands somewhat facing each other).
If the lower back comes of the floor, bring the arms along the body and/or bend the knees.
Hold for 1 min.