Plank to Push-Up

anti-extension/anti-rotation

The Plank to Push-Up is a dynamic plank progression for increasing strength and stability in the torso.  This progression exercise is destabilized by the addition of anti-rotation with anti-extension.  By pushing the entire body away from the ground from one side at a time, forces greater demand for rotational stability in the hips as well as anti-extension in the lumbar spine.   If you want to kill two birds with one stone this exercise warm up your rotator cuff and  core all in one movement.   

how to perform the Plank to Push-Up

Begin the Plank to Push-Up by positioning your elbows directly under your shoulders. Foot placement should be shoulder to hip-width apart; a wider stance will provide more stability. Extend your elbow away from the ground, pushing your upper body and lower body together forming a push-up position. maintaining a neutral spine by forming a straight line from ear to ankle. Initiate the exercise by extending one arm out towards the target then return to the starting position. Alternate reaches for designated reps. Do not allow your hips to rotate during the exercise. If you cannot maintain hip stability or neutral alignment, end the exercise. Start with five repetitions per side and work up to ten per side.