GYM: Side Plank with a Dip

Side Plank with a Dip Start in a neutral spine, side plank position. This should look as though someone took you from a standing position and laid you on your side with your elbow directly beneath your shoulder. Your head should be in a line with your spine, your hips should be forward and extended and your feet should be stacked. From this position, lower your hip toward the floor slowly and in control. Return to the starting position. During the movement phase neither leg should bend, there should be no twist in your spin, and your hips and shoulders should be aligned and perpendicular to the floor. Increase the difficulty by performing this exercise with an extended arm. If you find it too challenging to perform this exercise with straight legs, bending your lower leg at the knee while keeping your thighs in alignment decreases the difficulty. Perform this exercise for 3 rounds. Complete 12 repetitions on each side, then 10 repetitions on each side and finally 8 repetitions on each side.



Side Plank with a Dip Start in a neutral spine, side plank position. This should look as though someone took you from a standing position and laid you on your side with your elbow directly beneath your shoulder. Your head should be in a line with your spine, your hips should be forward and extended and your feet should be stacked. From this position, lower your hip toward the floor slowly and in control. Return to the starting position. During the movement phase neither leg should bend, there should be no twist in your spin, and your hips and shoulders should be aligned and perpendicular to the floor. Increase the difficulty by performing this exercise with an extended arm. If you find it too challenging to perform this exercise with straight legs, bending your lower leg at the knee while keeping your thighs in alignment decreases the difficulty. Perform this exercise for 3 rounds. Complete 12 repetitions on each side, then 10 repetitions on each side and finally 8 repetitions on each side.



QUICKREAD

Allen Russell is a certified personal trainer at Crossroads Fitness Centers. For information on training with Allen or to learn more, text “perform” to 77094. Pictured: Kelsey Schlagel.



Side Plank with a Dip

Start in a neutral spine, side plank position. This should look as though someone took you from a standing position and laid you on your side with your elbow directly beneath your shoulder. Your head should be in a line with your spine, your hips should be forward and extended and your feet should be stacked.

From this position, lower your hip toward the floor slowly and in control. Return to the starting position.

During the movement phase neither leg should bend, there should be no twist in your spine, and your hips and shoulders should be aligned and perpendicular to the floor.

Increase the difficulty by performing this exercise with an extended arm.

If you find it too challenging to perform this exercise with straight legs, bending your lower leg at the knee while keeping your thighs in alignment decreases the difficulty.

Perform this exercise for 3 rounds. Complete 12 repetitions on each side, then 10 repetitions on each side and finally 8 repetitions on each side.


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