Page 13
Prone Plank
Starting position:
• Lie on stomach
• Upper body supported on elbows
• Vertical ropes
• Straps 30 cm above surface
Instructions:
• Lift up to a straight body position
• Return to starting position
Exercise progressions
Abduct both legs
Perform trunk rotation
Abduct one leg while keeping
other leg still
Perform cycling movements
Perform flutter kicks
Perform exercise progressions
with upper body supported on
hands
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