Plank Reach  

anti-extension/anti-rotation

The Plank Reach is a dynamic plank progression that is destabilized by the addition of anti-rotation with anti-extension. Anti-rotation is the resistance of rotational forces while maintaining stability in the torso. In the plank reach, this is achieved by eliminating one point of contact, forcing greater demand on the anterior abdominals and the external obliques. 

 

how to perform the  Plank Reach

Position your elbows directly under your shoulders with an object arms-length away and lined up with your center-line. Your foot placement should be shoulder-to hip-width apart; a wider stance will provide you more stability. Extend your knees away from the ground.  Maintain a neutral spine by forming a straight line from your ear to your ankle.

Initiate the exercise by extending one arm out towards the target then return to the starting position.   Alternate your reaches. Do not allow your hips to rotate as you extend your arm away from your body. If you cannot maintain hip stability or neutral alignment, end the exercise. Start with five reps per side and work up to ten.