Hover or Plank

PURPOSE
» Strengthen the upper body, core and postural muscles.

STARTING POSITION
Set the loops 12 to 18 inches from the floor. Lie prone facing away from the anchor and place the ankles in the loops. The knees are in contact with the floor. Place the forearms on the floor for Hover with the elbows under the shoulders or place the hands under the shoulders for Plank position.

MOVEMENT SEQUENCE
Lift the knees off the floor and lengthen the legs into Hover or Plank position. With control lower the knees to the floor.

MAKE IT HARDER
Raise the loops to shift the weight into the arms and increase the challenge.

MAKE IT EASIER
Lower the loops to shift the weight toward the feet and decrease the challenge.

VARIATIONS
Shoulder Flexion - From Hover or Plank, use the shoulders to push the body forward and back.
Double Leg Fan - From Hover or Plank, open both legs out to the side and return.
Single Leg Fan - From Hover or Plank, open one leg out to the side while keeping the other leg stationary.
Plank Crunch - From Hover or Plank, pull the knees in toward the chest and flex the spine.