Supported Dog Plank Series - ZEN•GA™
This month we look at the Supported Dog Plank series and the Downward Dog to Plank exercise using the vertical frame.
Focus
-avoid pelvis lifting or sinking out of neutral
-use vasti muscles to pull patellae up
-stay wide across shoulder girdle and focus on scapular -stabilisation
-maintain cervical spine in neutral, continue line of rest of spine
-articulate sequentially through vertebrae on roll down and roll up
-maintain even pressure through hands and feet in down dog position
Target
-transverse abdominis
-pelvic floor
-rectus abdominis
-obliques
-hip adductors and extensors isometrically in plank position
-scapular stabilisers, especially serratus anterior
-lats and lower trapezius to draw scapulae downwards
Start position
Leg springs with extension straps attached at highest eyehooks on Vertical Frame (footstrap removed). Standing on metal rails facing carriage, extension straps wrapped around upper thighs
Movement
Downward Dog to plank:
Inhale; roll spine forward.
Exhale; walk the hands out to a long plank position.
Inhale; stay.
Exhale; hinge at hips and shift back to Downward Dog.
Repeat 3-5 times.
Progression
Upward facing dog after the Downward Dog
Lift sternum extending spine and open the collar bone - avoid hyper - extending the elbow joint. Keep connected through the glutes, hamstrings and abdominals to avoid sinking into the lower back.
To book a STOTT PILATES instructor course go to: http://www.ymcafit.org.uk/
To book STOTT PILATES classes at Central YMCA Club go to: http://www.ymcaclub.co.uk/
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A Simple But Fast Program To Lose Fat After 30, 40, 50 and Above
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