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

Page 78

Made with FlippingBook HTML5