Plank, Legs Loaded

PURPOSE
» Strengthens the abdominals
» Enhances core stability
» Tones the arms and legs

STARTING POSITION
(Resistance 3-9 lbs)
Kneel facing the roller and place the hands on the roller with the shoulders over the wrists. Extend the legs and come into a plank position with the hips in line with the shoulders. Place the strap closest to the feet on the inside or outside leg.

STARTING POSITION VARIATIONS
Knees down — Bend the knees and place them on the floor keeping the body straight from the shoulders to the knees.
Hover — Place the forearms on the roller and bring the torso in alignment with the shoulders and knees.

MOVEMENT SEQUENCE
Lift and lower the loaded leg. Lifting the inside leg works the hamstrings and inner thigh. Lifting the outside leg works the hamstrings and outer thigh.

VARIATIONS
Out and in — With the leg in line with the body, reach it across the supporting leg and out to the side to target the inner and outer thigh.
Leg circles — Circle the leg in each direction maintaining the stability of the shoulders and the pelvis.

MAKE IT EASIER
No load — Do the leg movements without loading the leg.