Plank Flow Series from Phase 1 with the fellas @liupmlacrosse and @murphyperformance @thestokedbrogi ⠀
🙌🏻 Phase 1 was all about building a base of athleticism, movement quality, and movement capacity. Each day during our strength circuit, one station was dedicated to the core. On this day we had a plank flow on tap. ⠀⠀
💪🏻 We chose exercises that demand the core stabilize as the limbs do work. What we are looking for here is to develop a core that stabilizes as the limbs do work, for example, as we get our hands back to shoot, as we sprint through contact during a dodge.
💚 I’ve seen a lot of kids come home each summer with packets filled with planks prescribed or tested for up to 6 or 7 minutes. More often than not a plank this long results in saggy hips and not the type of core development we are looking for. ⠀⠀
💠 Instead of long duration static holds, we flow through different positions with different reaches and lifts to maintain proper alignment and tension, as we keep things dynamic and transferable to the field. ⠀⠀
🔰 2-3 Rounds Of 10 Per Side Of Each:
1️⃣ Push-up Position Shoulder Taps. Don’t let the hips move at all. Hold each tap for a solid second. ⠀
2️⃣ Plank Leg Raise. Raise the leg by squeezing your glute, not by lifting your hips, 3-4 inches max. ⠀
3️⃣ Side Plank Leg Raise. Keep the hips high. Leg should remain straight, with body and leg angled slightly forward. Don’t let the toes come up, and body lay back. ⠀
Click the link in bio to learn more about the 3Sixty Lacrosse Online Training Program, which incorporates not only this plank flow, but is a comprehensive lacrosse training program that addresses speed, agility, flexibility, power, core, strength, and conditioning.