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Frequently asked questions

Body Weight Dynamic Planks


Assembly:

  • N/A
Instruction:
  • Get into prone position, lift body up from the floor, balancing on just the elbows and toes.
  • Hold plank in a stable position for approximately 3 seconds before lowering the body.
  • Return body to starting position and repeat this up and down dynamic motion for the desired repetitions.
Tips:
  • Body should be in a straight line rather than a triangle shape, ensuring core activation. (I.e. buttock is not too high in the air.)
  • Avoid arching down the lower back; the spine should be in a neutral position with limited curvature.
  • To eliminate lordosis, the downward arch of the spine, one can imagine that their belly button is being pulled back to their spine. This is done by tightening the abdominal muscles to function around a stable spine.




Resisted Toe-tap Plank


Assembly:

  • Place the small band holders on the bottom front frame with the appropriate strength band attached.
Instruction:
  • Kneel down in front of the stretched band on all fours to lift the band over the legs. Rest the band on lower back, providing resistance at the proper point.
  • In prone position, lift body up from the floor, balancing on just the elbows and toes.
  • Lift up one foot off the ground and hold for 3 seconds balancing on just the elbows and one foot.
  • Switch to the opposite foot and repeat for the desired repetitions.
Tips:
  • Maintain a level pelvis. It should be parallel to the floor even when one leg is lifted upwards.
  • Body should be in a straight line rather than a triangle shape, ensuring core activation.
  • Avoid arching down the lower back; the spine should be in a neutral position with limited curvature.
  • To eliminate lordosis, the downward arch of the spine, one can imagine that their belly button is being pulled back to their spine. This is done by tightening the abdominal muscles to function around a stable spine.




Assisted Planks


Assembly:

  • Place an appropriate assistive strength band in the middle of the front upper horizontal frame using a small band holder.
Instruction:
  • Facing outwards from the back step, put arms through the band loop and position the band around the torso.
  • For comfort, the band should rest on the ribs or pelvis when in the push-up position.
  • Get into prone position, lift body up from the floor, balancing on just the elbows and toes.
  • Hold plank in a stable position for approximately 3 seconds before lowering the body.
  • Return body to starting position and repeat this up and down dynamic motion for the desired repetitions.
Tips:
  • Body should be in a straight line rather than a triangle shape, ensuring core activation.
  • Avoid arching down the lower back; the spine should be in a neutral position with limited curvature.
  • To eliminate lordosis, the downward arch of the spine, one can imagine that their belly button is being pulled back to their spine. This is done by tightening the abdominal muscles to function around a stable spine.




Resisted Plank


Assembly:

  • Place the small band holders on the bottom front frame with the appropriate strength band attached.
Instruction:
  • Kneel down in front of the band on all fours to lift the band onto the lower back.
  • In prone position, lift body up from the floor, balancing on just the elbows and toes.
  • Hold the plank in a stable position for approximately 3 seconds then lower the body back down. Repeat this up and down dynamic motion for the desired repetitions.
Tips:
  • Body should be in a straight line rather than a triangle shape, ensuring core activation.
  • Avoid arching down the lower back; the spine should be in a neutral position with limited curvature.
  • To eliminate lordosis, the downward arch of the spine, one can imagine that their belly button is being pulled back to their spine. This is done by tightening the abdominal muscles to function around a stable spine.





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© 2020 by Santa Fe Artist Getaway | B.Todd.Arts, LLC