Exercise of the Week - Plank Shuffle

Instructions

Preparation

Kneel before medicine ball. Place left hand on top of ball and right hand on floor, slightly wider than shoulder width away. Position upper body above both hands with right arm straight and left arm bent with hand on ball. Straighten body and place forefeet back away from ball on floor, shoulder width apart.

Execution

Push upper body up onto ball so right hands is placed on top side of ball next to left hand. Immediately place left hand onto floor slightly wider than shoulder width away. Immediately shift upper body to original side with the opposite movement. Repeat by alternating sides.

Comments

Start slow, gradually increasing speed throughout set. Keep body straight throughout movement.

Easier

Perform at moderate pace until familiar with movement. Balance can be made less challenging by placing feet further apart. Conditioning movements like Push-ups can be used to condition body for this movement and more advanced plyo movements.

• Push-up

Harder

Execute movement at fast pace. Elevate feet for greater intensity or to vary angle of exercise. Balance can be made more challenging by placing feet closer together. Also consider more advanced plyo push-up movements.

• One Arm Plyo Push-up
• Alternating Plyo Push-up

Classification

 Utility:Plyometric

 Mechanics:Compound

 Force:Push

Force (Articulation)

Dynamic

• Shoulder
  • Transverse Flexion / Flexion
  • Transverse Extension
• Scapula & Clavicle
  • Protraction
• Elbow
  • Extension
• Wrist
  • Flexion

Static

• Spine (Thoracic, Lumbar)
  • Flexion
• Knee
  • Extension

Source