Plank with spine- and hip extension
SET UP
Place on leg (either more distal or proximal) in the suspension trainer/strap. Make sure you can press down through the contact points. The other leg rest on the ground. Connect the hands together and root down through the lateral side of the hand to elbow. Press the hips down to the floor and allow the spine- and airborne leg to extend.
MVMT
Coil up from the front of the hips
Continue to connect both legs together
Lean the bodyweight forward/backwards; stay for X reps
Lower down to the ground
ADJUST
different distance from anchor point in the suspension trainer (in relationship with the ground)
different placements of arms on the ground (in relationship to the suspension trainer)
different rotations of the leg in the suspension; internal or external rotation
Let me know if you have any questions!
//Magnus Ringberg
