ADVENT CALENDAR OF CORE: DAY 21
Knees up!
Wow, can it really be the 21st already? Even though we’ve been delivering you our daily core exercise we still can’t believe Christmas day is nearly upon us. How is your core feeling after receiving 20 days of tune up?
We’ve been busy planning next year’s training, including sessions at our new run location, getting prepped for a exciting new year ahead and brainstorming some awesome, not to be missed training camps. If this sounds exciting sign up for our newsletter today.
Don’t panic yet though! Before we leave you and your highly tuned core to crush some PBs, we’ve still got three new exercises we want to squeeze in before we go out with a bang!
Today, we are going to shake up a staple that hasn’t changed from day one: the plank. We’ll convert this into a dynamic hold which will have your abs screaming for more… or for mercy! Let’s have a look.
The Plank Knee to Elbow
This exercise is quite self-explanatory in its motion but check out the cues before you jump in to ensure you have great technique. By now you should be able to hold a good static plank on your elbows and the first step in this advancement is to move the plank up onto your hands (see photo 1). Keep your hands underneath your shoulders with your arms nice and straight, mimicking the start of a push up. Observe your hip position. This is the position that they should remain in throughout the exercise.
To perform the exercise lift one foot off the ground and move your knee to touch your elbow. Take care to use your core control to maintain your hip position and prevent any twisting or movement upwards or downwards.
That’s it! Check out the photos below:
The Exercise Set
We are going to do the Around the World exercise but not the ‘basic’ version you learned on Day 3. Instead of the traditional plank, we will perform today’s set with the Knee to Elbow advancement. For our side planks and glute bridges, we will raise one leg to celebrate our new found core muscles.
Here we go…
| Step | Instruction | Level 1 | Level 2 | Level 3 |
|---|---|---|---|---|
| 1 | Front Plank Knee to Elbow | 4 on each legs | 6 on each legs | 10 on each legs |
| 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 | 15 sec | 25 sec | 35 sec |
| 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 | Repeat Circuit | 1 more time (2 sets total) | 1 more time (2 sets total) | 1 more time (2 sets total) |
Well done. Who would have thought you would be doing that 20 days ago?
Keep up the great work. Only a few more days of core treatment to go before you reward yourself with a hearty Christmas feast.
See you tomorrow, Wild Runners.
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