One advance and one easy plank. Both are very effective working the core.
1️⃣ Side Bicycle plank
2️⃣ Hip Raise plank
Keepin it light, keepin it tight. 💛
🚨 PLANK!!!! 🚨
This week’s Monday Mention is, “Hi Trainers WA, I am wanting to know about planks and how to make them more fun”. You have asked, we shall deliver. Below is an outline of why the plank is awesome and how to make it more fun.
You can consider the Squat and the deadlift the king and queen of body building and resistance training exercises. However for posture and correction of posture I would like to vote the plank as the winner.
A plank is effectively us standing up with our arms out in front and in turn correlates that position/ posture when laying down.
Every primal movement in one way or another is just adding movement to a plank. Eg, upper body push - plank with the arms moving.
The plank is an isometric hold of the entire body. As such this will recruit a very vast number of muscles that promote stability and encourage muscular strength and endurance.
Lastly but most importantly the plank will promote the protection and support of our spine *pro tip you don’t want to be injuring this*
Here is a little progression sequence to challenge that core. Hope you enjoy! DM or comment for next week’s Monday Mention.
And as an added bonus, @benmasters58
joins us at the end for his favourite variation
I have finally applied the first coat of epoxy.
It’s been a long and slow process preparing the interior of the bow section for coating. I can’t believe it’s taken so long to do such a small section! Stripping down the old 2-pack polyurethane varnish and epoxy hasn’t been easy (about 6 coats in total).
As you get right up into the bow it’s impossible to use any machine tools (there just isn’t any room) and so it all had to be done by hand. Getting right into the inside corners is the really difficult part and this section is just full of inside corners!
I got most of it off right up in the bows, but in the end I decided to leave some of the old epoxy coating in place. It was perfectly sound and I would just be applying new coats of epoxy in its place. Ideally I wanted to remove it all down to bare wood because when I sanded it 20 years ago I did not do a very good job of removing all the sanding scratches. But I thought…..to hell with it….who’s going to see a few scratches in the finish right up in the bows….particularly once the new ring frame is in place!
I used West System’s 105 resin and 207 special coating hardener for the epoxy coating. This was my first time using the 207 coating hardener and I found this much better than the standard 205/206 hardeners. It seemed to flow a bit better and it remained clear with no sign of any blooming or amine blush after it had cured.
After a light sanding I will apply another couple of coats of epoxy, which will be applied the same day, followed by another light sanding and then a few coats of polyurethane varnish (sanding between each one). For the final coat of polyurethane varnish I have decided to add some polyurethane matting additive to produce a satin rather than gloss finish. I think that for the interior a gloss finish would be too shiny. Just this small section in the bow was too much…..and this is only the first coat of epoxy….it would become even more shiny as the finish improves with progressive coats.
Wieder reingefunden, challenge tag 19!
Steady hand sideways 🤪
Side planks are so underrated 🚧
🔹️Improve coordination and balance
🔹️Work your core....hard
🔹️Strengthen your arms & wrists
🔹️Improves strength in your spine
You can make them as hard or as easy as you like 💪 Start with your knees on the floor lifting hips up towards the ceiling and progress until you can be up on one arm with a leg in the air!
I've taken the middle ground tonight.
60 seconds each side
Why not give the side plank a go yourself?!
• P l a n k s • It’s better to do something imperfectly than to do nothing perfectly 🌱 Strive for you’re own goals. My planking goals are to: try align my double jointed elbows and to tuck my tummy a little more.
Will you plank with me? Reverse planked 3:03 #plankaday #fitness #fitfam
Saw this friendly plank reminder on our run🏃🏻😉