Up until this point, we’ve been focused on developing core stability mainly in the sagittal plane (front <> back), which is arguably the most important stability to obtain before all others. In phase 4, we broaden our training to include the frontal and transverse planes. This will expand our exercise to cover all types of movement, but we must remember to stay connected to our anchors and maintain the sagittal stability that we developed without sacrifice or compensation.
Today’s exercise is one that you’ve likely heard of, and is commonly known as the Side Plank. While this is technically an isometric exercise and not a movement, it is a great introduction to challenge you in the frontal and transverse planes. There are multiple benefits of the side plank, which will be discussed in the videos. However, as I mentioned before, you must stay connected to your front and back anchors throughout this exercise.
Warm up with the front and back anchor challenges and the bridge (and progressions). Perform the side plank as described in the video, and finish up with some dead lifts and squats.
Stick with it!
Dr. Ryan Peebles DPT
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