Side Plank Thread the Needle - 2 variations скачать в хорошем качестве

Side Plank Thread the Needle - 2 variations

Purpose: To develop dynamic core strength and rotational control while maintaining shoulder, hip, and spinal stability under load. Pre-requisite: Only progress to this dynamic side plank if you can hold a full side plank (from feet and forearm or hand) with good form for at least 1 minute. Set-Up: Begin in a full side plank on your forearm or hand, with feet stacked or placing majority of weight on the foot of the lower leg. If needed, you may modify by keeping both feet on the ground for support (not shown in video), while still emphasizing load through the lower leg. Spine and hips should form a straight line. Actively press hips forward and up, avoiding sagging at the waist or hips. Engage the abdominals and stabilize through the shoulder blade and pelvis. Movement Options: Variation 1: Basic Thread the Needle From the side plank position, take your top arm and reach under your torso, rotating through the mid and upper spine, and even getting some rotation lower into the hips. Return the arm back to the start, pointing vertically above your shoulder. Variation 2: Thread the Needle with Hip Rotation (more difficult) Same as above, but add rotation at the pelvis by simultaneously: Reaching the top arm under your body, and Bending the top hip and knee to ~90 degrees. Rotate the pelvis and torso together, then unwind and return to the straight side plank with arm reaching up. Reps & Sets: Perform 8–10 slow, controlled reps per side Do 3 sets per side, or 1 extra set on the weaker side if a difference is noticeable. Move side-to-side between sets, maintaining form and control throughout.