Phase 2: Total Body Integration: Planks

Start putting your shoulder/ core integration under stress. Move from a Quad Ruka +push up Bear-to-plank Ruka Technique Plank Plus Push ups Ruka Banded Quad tricep extensions Put it all together with the full flow: Quad triceps extension, ruka plank, +push up, Bear...repeat!

Planks, 2 hands and 2 feet, 4 points on the ground; the ultimate test of total body engagement and stability. But what happens when we take one of those points away. How to we make up the difference? Begin to explore your plank stability with this introduction to a 3 point position known as Cheetah.

Maintain stability in Cheetah in all 3 planes of demand. Straight Cheetah calls for moving straight up the middle, but the body moves in more than one direction! Ipsilateral and contralateral demands require highlighting the Internal and External Obliques. Pre-req: shoulder stability, Ruka Technique.

Highlight upper body stability and core integration with a cheetah plus push up. AKA, Elevators Pre-req: shoulder stability/ RUKA Technique

Yes, You can! Total Body control and internal tension exchange to provide the stability to hold these ipsilateral and contralateral shapes with only 2 point of contact! Fantastic prep for inversions. Fantastic total body strength.

Another challenging plank progression. By holding bi-ped stability with the leg and arm extended we demand more dynamic stability in the back and side body.

Side planks may seem like an easy next step once you have a solid front plank, but they are not. They involve and entirely as-yet untouched stabilizing complex. Take a minute to put the pieces together and enjoy a smooth transition to the new plane.