Plank to Push-Up

Plank

Push-off

Push-up position

The Plank to Push-Up is an excellent exercise for core stability and muscular endurance.  Start in a modified plank position; lie prone with only your toes and forearms on the ground.  Your elbows should be directly under your shoulders, shoulder blades pinched back, glutes and abdominals strongly contracted.  
Push off of your right forearm to propel yourself slightly upwards and place your left hand on the ground and straighten your left arm.  Push off your left hand to propel yourself up slightly and place your right hand on the ground and straighten your right arm to put your self in a push-up position.  Place your forearms back on the ground one at a time to get back into the starting position.  That's 1 repetition.
Repeat this as quickly as you can for 30 seconds while keeping your core tight to prevent yourself from twisting to either side.  Next round begin by pushing off of your left forearm to work both sides of your body evenly.  
Tip: For an added cardiovascular challenge, perform this exercise immediately after a run.  We do this with many of our weight loss clients to simultaneously burn fat and keep their heart rates elevated.

If you have any questions about this exercise or any of our techniques, feel free to contact us:  info@emergeathletics.com