#RepsForRapinoe – Side Plank
Building a strong and stable core is a crucial component to improving athletic performance and staying healthy.
Did you try the Pallof Press yet?! Sneaky, hard exercise, right?!
What about the:
- Goblet Bulgarian Split Squat
- Band Pull-Aparts
- KB Goblet Lateral Lunge
- 1-Arm Standing Band Row
These are great exercises to add to your repertoire.
The last exercise for #RepsForRapinoe is the side plank.
The side plank is great for building core stability and scapular (shoulder blade) stability.
Though many any are familiar with the side plank, it is frequently performed incorrectly. Here’s how it’s really done.
The Ins and Outs
- Position and alignment is key. To get started lie down on your side and position your elbow directly underneath your shoulder.
- Stack your feet on top of one another and pull your toes into your shins.
- From there lift up into the plank making sure your entire body is in a straight line from your head to your toes.
- You should be looking straight ahead, shoulders pulled down, chest out, abs should be braced, glutes squeezed tight, and toes pulled towards your shins
- The opposite arm should cross your chest and rest on your opposite shoulder
- If you find that stacking both feet on top of one another is too difficult then bend the bottom leg to 90 degrees and perform the exercise that way
- Try 3 sets of 15-30 seconds/side – if you’re performing this exercise correctly then you won’t need to go any longer than this
This is the last week – Get Involved!
Here’s how it works: For the next 3 weeks I will be posting 2 videos a week of me performing some of my favorite strength training exercises to encourage Megan. You can either perform the same exercises or come up with your own.
1) Post a video of yourself performing a strength training exercise and donate a few of your reps to Megan’s recovery
2) Tag me (@lorilindsey6) and (@mrapinoe) in your video
3) Hashtag #RepsForRapinoe
4) Show us what you got!
Excited to have you a part of this!