Next week I am off to Las Vegas and while i love PROJECT, I HAAAATTTE VEGAS! I DO! Why? Because I can’t go to a real gym! Hotel Gym SUCK! They all do. Recently I have found some creative ways to work out while traveling and with a small amount of time.
THE PLANK… OH THE PLANK. The one position that is not that hard yet so many people do it wrong or bad. Once you have the form down the PLANK will kick your ass in a short amount of time. But what the fuck is all this hold a plank for a minute? then 3 minutes? then 5? 10? WTF??? At some point , no matter how strong the core , my shoulders are going to be in pain, lots of pain and its not because I’m weak but because I have a fucked up shoulder. Yeah I was running from a dog and Um this fatty tried to jump a wall and landed on my shoulder. Relax I was like 12 at the time.
As Pilates Instructor we are taught to keep the body moving and if we hold its the time it takes to breath.So for all you punks out there holding planks and fucking your shoulder and other shit like that , STOP THAT SHIT! If you are like me and what a real plank work out.. check out these 4 that I picked up from the Equinox team. with a special plank that i like to do.
PLANK with HIP FLEXION & EXTENSION
Ass in the air and hips like you are going to assault the floor
into plank position, hands are directly below the shoulders. With straight arms lower hips down to the ground then drive your hip upward towards the ceiling and allow your head to point down, so your body can look like an upside down V. Do 3-5
Plank with Lateral Flexion
Hips Side to Side
Standard plank position to start , hands and head in line , resting on your toes, and you drive hops from left to right. do 3-5
Plank with Leg Flexion & Extension
( no smart ass remark for that one)
Standard Plank position with right leg off of the floor. Drive right knee towards you hard, then drive right heel towards celling, forming an upside down V with you body, keeping a straight line from head to your head. Do 3 – 5
Side Plank withArm & Leg Abduction and Adduction
Look like a star, a real star
Side Plank positon , rest on left forearm with feet stacked , right arm elevated. Then pretty much go for a jumping jack motion , brining the right leg up to hip height as you bring the right hard from hip to above head. Do 3 – 5 on each side.
You FUCKING SHOW OFF PLANK
The I am so cool and coordinated that I like to show off at the gym HE HE
Plank to Pike ; Pike to Plank Push Up: Back to Pike with Shoulder Press HE HE HE
Start in a standard plank position with a Balance Ball. Feet are on the apex of the ball and then you
1. Drive hips to the celling and form v with body.
2. extend the hips towards the floor ( so like you are almost going to assault the floor) so that you can return to Plank
3. do that a few times,
then you can add a push up. When you are about to reutnr to standard plank position you bend the elbows by your side then straighten arms back out to return.
Then from there you can add in shoulders . When you drive you ass to the air and are in a upside down v from there you bend the elbows out the side bring head closer to floor . then extend the arms out straight.
Okay people I don’t have all day to make a perfect video because then I would be filming all day but shit at least i made you one.
Planks from Johnny Pinto on Vimeo.
