PRO | Plank to Rowing Flow

We are gonna see this ball pop up again, but let's put it down for now. Take off your light spring. So I'm gonna take off my blue and leave on my red. We've got a couple planks to do, first series is heavy. So kneeling on the carriage facing back, curl your toes on the back plat on the front platform, and then wrap your hands around the shoulder blocks.

I always like to get into a plank one leg first, and then the other, don't forget you're in a posterior pelvis, with the ribs lifted. This is heavy, and I'm using my shoulder strength to push. If you're looking for more intensity, come up to your hands. I'm gonna look something like this. And this is also an opportunity to add in those elbow taps if you're up here on your hands.

Forward push. Five four three Two, the secret is to push really far forward, and then drop the elbows. One, and bring it in into a heavy upper body seated series. So legs can come through the shoulder blocks, I'm gonna choose the short loops for this. If the red feels on the heavy side, use your long loops.

If it feels on the lighter side, add a spring. Little bit of weight behind me, roll back, finding that sea scoop, right into our bicep curls, we go. Keeping the elbows lifted nice and high, and the shoulders down. The challenge in this upper body series is truly finding that co contraction arms and abs working together. See if you're gonna roll back a little bit more.

Every time you find that curl, you deepen the abdominal connection. No tension in the neck. Legs are long. Four, three, two, find a 90 degree, hold it. So keep the shape of the arms, drop them a little, lift them a little.

Stay low in your shape. Lift, lift, five, four, three, this is an isometric for those arms, two, and one straighten the arms, but stay low for your rowing. Filling that heat. Good. It is strength training.

Heavy resistance, finding that edge. Lakes don't move. Four more. Three looking back at the elbows, you pull one more each side and dive forward towards the toes, take a nice little stretch, hook up your straps while you're here, spring change. So now we're doing a light series. Blue comes on, red comes off, and we're coming back into another plank.

Same move to start with. Different tension means totally different muscle focus. So as you push out with that leg, you're gonna notice it's much lighter. Core stays engaged. So now as I push forward, it is a lot less about my shoulders working, more about my core holding me up here. I don't really have the same amount of support. If you wanna do it up on your hands, come on up.

Way harder. Elbow taps, if you want. I'm good here. Push, hips are tucked. Four more.

Four three. I'm really trying to squeeze my legs. Fire them up. Two. One. Bring it in. Nice. Back into an upper body series, except this time it's light tension.

So we might feel a little bit more core. Long loops or short loops your choice. Little bit of space. You don't wanna roll back off that machine, come back to where you were finding that c scoop position. This is a shoulder exercise.

One arm goes up. The other goes down. Look at the arm that's low. Keeping the wrist straight and the elbows straight. Open close.

So because I have a lighter tension, one blue, and I have the longer loops, I really feel a lot of obliques, holding my torso into this shape, a lot of core. One more each side. And finish strong. Come through center, hold that scoop. Arms will open, keep the carriage steady as they lift, lower and close.

Do that again, arms will open, lift lower, close, lots of shoulders, lift, lower, and close. Two more arms will open, lift, lower, close, last one, and dive forward.