Target Body Part: Full Body

plank-rotate

  • Primary Muscles: gluteus med, obliques, shoulders (deltoids
  • Secondary Muscles: abdominals (transverse abdominis) back (Latissimus dorsi, Erector Spinae)

Equipment Needed: Kettlebell

Performance Points:

  • Laying on your side on a mat
  • Ensure your hand is positioned underneath your shoulder to help support the joint
  • Move into a side plank (legs on top of each other), core engaged, top hand on kettle bell, hips in line with your body
  • Grabbing onto the kettle bell and pulling up towards the ceiling while keeping your body strong and stable, with only slight rotation through the hips
  • Slowly bring arm down to starting position – repeat

IMPORTANT: Keeping the core engaged throughout the workout, keeping head, shoulders, hips and knee in line.

Reps/Sets:

  • Include this exercise to improve core and shoulder strength
  • Complete 8-12 repetitions with a heavier KB (Strength) / 20+ repetitions (endurance) with a lighter KB. Can also do exercise for time ie. 20 sec work, 10 sec rest

Modifications:

  • Beginner: side plank from the knees instead of the feet
  • Advanced: Increase the weight of the KB or incorporate a bosu ball.

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