The Suspended Side Plank is an unstable plank progression in which the feet are placed in the D-shaped foot cradle of the Jungle Gym XT Suspension Trainer. This is an advanced exercise for improving lateral strength and stability in the torso.
how to perform a suspended Side Plank(forearm)
Initiate the exercise on your side by positioning your elbow directly under your shoulder and placing your free hand on your hip. Foot placement is staggered (top leg in front of the bottom leg). Position yourself so that the handles are directly below the anchor of the attachment. Extend your hip away from the ground, maintaining a neutral spine by forming a straight line from ear to ankle. Hold the position for the designated time. Do not allow your shoulder to extend beyond your elbow. If you cannot maintain hip stability or neutral alignment, end the exercise. Start with 30 seconds and work up to 1 minute per side.
how to perform a suspended Side Plank (straight-arm)
Initiate the Suspended Side Plank on your side by positioning your wrist directly
under your shoulder and extending your free arm towards the ceiling. Foot placement is staggered (top leg in front of the bottom leg). Position yourself so that the handles are directly below the anchor of the attachment. Extend your hip away from the ground, maintaining a neutral spine by forming a straight line from ear to ankle. Hold the position for the designated time. Do not allow your shoulder to extend beyond your elbow. If you cannot maintain hip stability or neutral alignment, end the exercise. Start with 30 seconds and work up to 1 minute per side.
suspended Dynamic Side Plank
(forearm)
The Suspended Dynamic Side Plank is an unstable moving plank progression in which the feet are placed in the D-shaped foot cradle of the Jungle Gym XT Suspension Trainer. This is an advanced exercise for improving lateral strength and stability in the torso.
how to perform a suspended Dynamic Side Plank (forearm)
Initiate the exercise on your side by positioning your elbow directly under your shoulder and placing your free hand on your hip. Foot placement is staggered (top leg in front of the bottom leg). Position yourself so that the handles are directly below the anchor of the attachment. 
Extend your hip away from the ground, maintaining a neutral spine by forming a straight line from ear to ankle. Lower your hip to the floor. Make contact with the floor then extend your hip away from the ground. Repeat for the designated repetitions. Maintain a neutral spine for the duration of the exercise. Do not allow your shoulder to extend beyond your elbow. If you cannot maintain hip stability or neutral alignment, end the exercise. Start with 5 repetitions per side and work up to 10 repetitions.
