Today we're going to talk about one move and a couple of important concepts in core training. The move is The Elbow plank with band resisted lateral step. The first concept is going to be the plank. The plank is a stabilization move and from the hips to the shoulders a basic starting position to most exercises. Remembering that we generate force by tapping into earth's gravity so the first thing we do is think about what's in contact with the earth. Our elbows and our feet. We start off by feeding energy into those points. Next we solidify that position by depressing and retracting your shoulders. Pulling them back and down. You want to create a flat back not a hump. Squeeze your abs and butt and make like a statue and now your planking. If your sitting down reading this flare your elbows out a couple inches from your side, sit as tall as you can in your seat and pull the tips of your elbows towards the ground. Notice the effect if has on you lats and serratus muscles. Now extend your elbows in front of your shoulders and do the same thing while pulling your shoulders back. You've just taught yourself how to create the upperbase of the plank. Back to the ground, once your plank is built and your upper base is activated you've going to move use that as a position to drive the leg away from. With a band attached to your ankles take a lateral reach step. Feed additional energy into the base leg to hold the height of the hips move away from the base tap the ground pause slightly, and return to the plank.You're going to want to keep tension on the band throughout the set. Now with or without the band this is a great move. However I feel that the band really helps to challenge the muscles or the hip that lead into the lower obliques. That coupled with the strong base synchronizes the entire flanks contraction. Try this one out, take your time. Think about the moving and the non moving parts and you'll learn a lot from it.
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