ADVENT CALENDAR OF CORE: DAY 24
A Super Finish!
Can you believe it’s Christmas Eve already? We are at the pointy end and are going to hit our core hard one last time (…or are we? A good coach never tells)!
Today, as with yesterday, we will be introducing one last core exercise: the Plank Superman. We will be testing our improved control with three sets of hard core (see what I did there??) exercises. Make sure you push to the end and do yourself justice. You are up for this.
The Plank Superman
As in the Knee to Elbow Plank, the Superman Plank starts with an extended arm plank position (see photo 1). From there, work on extending your body as long as you can whilst keeping your head in a neutral position. This movement is performed by extending one arm and the opposite leg out in front and behind. It is important to make sure your hips remain in their original position and don’t twist or drop.
When you reach your extended position, hold the pose for the specified time before returning back to the extended plank hold position. Check the pics below:
The Exercise Set
As well as the Superman Plank, we are going to integrate the Sit Up, the Side Plank – Leg Up and the Glute Bridge – Leg Up. If you are unsure about the cues, please go back and check each one before you begin. Performing these exercises with good form is vital to getting the best results and preventing injury.
Go hard in this set and really test your core. All feedback is welcome whether its complaints about not feeling quite so sprightly or bragging pictures of you feeling over the moon. Pictures and posts can be directed to our Facebook page #CalendarofCore or by responding to this email.
|Step||Instruction||Level 1||Level 2||Level 3|
|1||Front Plank Superman||4 leg raises on each legs -pause 1 second||6 leg raises on each legs -pause 1 second||10 leg raises on each legs -pause 1 second|
|2||Rest||30 seconds||30 seconds||20 seconds|
|3||Hold a Side Plank on your left arm||Raise Leg. 15 seconds||Raise Leg. 25 seconds||Raise Leg. 40 seconds|
|4||Rest||30 seconds||30 seconds||20 seconds|
|5||Hold One Leg Glute Bridge||20 sec per leg||30 sec per leg||35 sec per leg|
|6||Rest||30 seconds||30 seconds||20 seconds|
|7||Hold a Side Plank on your right arm||Raise Leg. 15 seconds||Raise Leg. 25 seconds||Raise Leg. 40 seconds|
|8||Rest||30 seconds||30 seconds||20 seconds|
|9||Sit up||Sit Up Level 1 x 5||Sit Up Level 2 x 7||Sit Up Level 3 x 10|
|10||Rest||1:30 mins||1:15 mins||1 min|
|11||Repeat Circuit||Repeat twice more (3 sets total), increasing Sit Up difficulty level by 1 each time.||Repeat twice more (3 sets total), increasing Sit Up difficulty level by 1 each time.||Repeat twice more (3 sets total), increasing Sit Up difficulty level by 1 each time.|
It’s been really fun coaching you and your core towards running stardom.
If you’ve still got some last minute gifts to tick off your list, consider a Wild Runners gift card for the Brissie-based runner in your life. One less thing to shop for means more time for your own running!
Until tomorrow, Wild Runners