Erasmus plus - Stretching and Strengthening at Work interact
Stretching and Strengthening at Work
9. Feet-elevated front plank
Starting position: Form a bridge by supporting your body in a prone position by elevating the feet onto a box Keep the body in a straight line with the elbows directly beneath the shoulders Forcefully contract the quads and glutes while no moving the body Hold the position for at least 30 seconds up to 3 minutes
10. Three-point plank
Starting position: Form a plank position and lift an arm into the air and hold for 10 seconds Return to starting position then raise the other arm into the air while keeping the body stable
Return to starting position then raise one leg Return to starting position and raise the other leg Continue to rotate limbs in this manner for the entire set
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