Assume the Position ;) Challenge!

F

flyinfree

2
Friday baby!!

Let's go with plank position. if you are up to it.--- I have no idea how hard or easy this will be! but 60 minutes is a lot of time in plank.

how about a total of 20 minutes in each of the 3 plank positions. that is a total of 1 hour. Do it any way you want. just get a total of 20 minutes in

flat plank- on both elbows, body flat, no movement.
side plan- down arm on elbow. crud--- here's instructions. (below)

and for the macho do nothing but talk guys,,, save it and ASSUME THE POSITION!!!!

This should be a good one for the girls.

INSTRUCTIONS:

Starting With The Basics - The Elbow Bridge Plank


Your Position

Start by lying face down on the ground or use an exercise mat. Place your elbows and forearms underneath your chest.


Prop yourself up to form a bridge using your toes and forearms


Maintain a flat back and do not allow your hips to sag towards the ground.

Target Muscles

The Core - Abdominals, Hips, Back

Step By Step Instructions

Hold this position *focusing on tightening your abs* until you can no longer maintain a flat bridge. For beginners, start with 10 seconds


Return to start position.

Beware of Cheating!

Remember to not let your hips and back sag. This exercise will only be effective if you work to maintain a flat line from your shoulders to your feet. You might want to start in front of a mirror to learn the technique.


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Side Plank

Your Position
Lie on your side with your right hand on the ground or use an exercise mat. For beginners, it is recommended to begin this exercise on your elbow.
Lift yourself up to form a plank with your right arm straight and your left arm on your side.

Target Muscles

The Core - Abdominals, Hips, Back

Step By Step Instructions

Hold this position for the recommended number of reps (start with 8-12). Repeat with the other side.

Beware of Cheating!

Remember to keep your body in a straight line, tightening your abs and butt muscles. You might want to start in front of a mirror to learn the technique.
 
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An hour of planks will be tough for sure. Can I do 20 minutes each position over 3 days? I just dont want to sit in one spot for an hour.
 
wow... that is a confident post...

I just put in my first 1:30 (one minute 30 seconds) this may be more than I am thinking it is.

and you TONY can do anythign you like-- you da man! I just know that I will get more plank time than I would have-- SHOOT! already did. :0
 
Is it too cocky to say 'piece of piss'?, lol, I'll do it tonight but might not be able to post my results for a week as I'm taking a week off to sit on my arse watching Columbo.

I think after getting used to doing elevated isometric press up holds on medicine balls with 33lbs on my back I'm hoping that resting on my elbows shouldn't be too bad; they could be famous last words ;)

(You should try that FF, it's a killer exercise and you can make it harder by putting both hands on one ball)
 
THIS IS HARD

really hard

the elbows are going to suffer!! YEAH BABY!!!! this is what I am FF'in talking about....
C
H
A
L
L
A
N
G
E

GET SOME!!!!
 
I am at 31 minutes and I had to stop using my elbows long ago, and my guts start vibrating violently within about 30 seconds in the flat position.

the side planks are going better, but I can feel the tightness in my guts.

we will see. no more until I get home.

maybe doing longer stretches in the beginning would have been better.

still working at it.
FF
 
flyinfree said:
did you give up your "cage" in this bulk cycle Chillen?
Click to expand...

My rage in my cage still exists, of course! But, I must tone it down on rest days to allow rest and maximize recuperation in relation to my personal goals. Admittingly, I am having some mental complications with this bulk cycle, however, I mask it rather well, and I am a stubborn man.
 
Done and done :D Now that was freakin difficult.

I did, with some breaks in the middle while watching Gladiator:

Normal plank 5
Side (left) 5
Normal 5
Side 5 (right)
Normal 5
Side 5 (left)
Normal 5
Side 5 (right)
Side 5 (left)
Side 5 (right)
Side 5 (left)
Side 5 (right)

Took 1 hour 45 mins. And my entire core for a month.

And before anybody thinks im superman, I did take breaks after 2 mins in each set.
After I had finished my last normal I nearly vomited. It wasnt fun. I had a 10 min break. The last 3 5 mins though killed me.



Thanks lol :)

*edit*
Got that timing completely wrong
 
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Woodt said:
Done and done :D Now that was freakin difficult.

I did, with some breaks in the middle while watching Gladiator:

Normal plank 5
Side (left) 5
Normal 5
Side 5 (right)
Normal 5
Side 5 (left)
Normal 5
Side 5 (right)
Side 5 (left)
Side 5 (right)
Side 5 (left)
Side 5 (right)

Took 1 hour 45 mins. And my entire core for a month.

And before anybody thinks im superman, I did take breaks after 2 mins in each set.
After I had finished my last normal I nearly vomited. It wasnt fun. I had a 10 min break. The last 3 5 mins though killed me.



Thanks lol :)

*edit*
Got that timing completely wrong
Click to expand...

WOW!!! "ABS"olutely wow!

namaste <(look that phrase up woodt-- very meaningful to me)
 
Lol Sarah

ok and 20 minutes is insanity. I'm not sure anyone can do that at once. I got to 6:23 front plank, 5:04 left side, 4:46 right side all at once. My shoulders and elbows are more sore than anything and that shaking messes me all up.
 
not 20 minutes in a row sweetie!! good Lord! 20 minutes total.

you actually got 6 minutes!! I am so far out of my league on this one.


wow.

but-- you still have several minutes to go for the full HOUR in plank poistion (acummalative)

youuuuuu crazeeeeee Sparrow. totally

OK-- edit- i am done. I have 40 minutes total time. it is 9:pm, and I can hardly hold 20 seconds now. this is gunna hurt for a day or two.
 
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This looks like a good challenge - and a slightly mad one too!! lol, I will give it a go on Monday and I fully expect to fail miserably!!
 
See, the issue is, now my abs are dead. And people poke them a lot. So ouch. :/
 
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