March Mat-ness Challenge Day 27

Leg Pull Front & Preps

More planks!  The Leg Pull Front Preps are great for getting strength for planks because the Leg Pull Front exercise is a plank with movement.  It’s a full body exercise!

All of these exercises begin on your hands and knees.  Your hands should be under your shoulders and your knees under your hips with your toes tucked under.  Legs should be together.  Your back should be flat with your abs pulling up to your spine.  Shoulders should be stabilized by pulling them down and back.

For the first prep, you will inhale before you move, and on your exhale you will pick your knees up off the mat.  The knees should only come off the mat an inch or two.  Hold the knees up for the length of your exhale, then place them down as you inhale.  You could also lengthen the time you hold your knees up by inhaling and hold the knees up, then exhaling and placing them down.  Repeat this 5-10 times.

For the second prep, you will also inhale before you begin, and on your exhale you will pick your knees up off the mat just an inch or two again.  Hold this for your inhale.  On your next exhale, lift one leg up off the mat without letting anything change in your back or hips.  On your inhale, place that leg down but keep the knees up.  Repeat this for the other leg.  Perform 3-6 repetitions on both legs.

For the full Leg Pull Front exercise, you will begin in a full plank exercise on your hands and feet with your legs straight and together.  On your inhale, lift one leg up off the mat with a pointed foot.  On your exhale, flex both feet and shift your weight back towards your feet.  On your inhale, point your feet and shift your weight towards your hands.  On your exhale, lower the lifted leg back to the mat.  Repeat this with the other leg.  Perform 3-6 repetitions on both legs.

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