Core/Hip Igniter – Spiderman Pendulum Planks

Body Weight Plank Variation – Easy to set up, hard to execute without extra movement. 

Simple yet effective move you can mix into your conditioning or do it on it’s own.

I know we all see a lot of planks, but it’s one of the foundational core exercises! We love to keep it interesting & mix up our plank variations from time to time. So you start this move in a tall plank position. Focus on tightening those abs & don’t let your lower bag sag down.

Slowly bend one knee up towards your elbow, keeping the rest of your body still, no hip sway. Return that leg & repeat to the other side for the spiderman portion. Now keeping knee straight allow slight turn out as stretch leg out to side, only as far as able without rotating hips or back. Repeat on other side.

It’s as simple as that. Feel free to work it into a circuit or try it on it’s own for a nice core igniter. Aim to increase reps up to 20 or so, then can add holds as each leg up to further increase the difficulty.

Move It Monday will feature a new exercise movement for you weekly, to help improve your safety and performance with dance.
Follow along here or on any of our social media platforms.

Scott DPT
#BeyondCrunchesandPilés

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Group Information and Equipment Guidelines

Review the information below to find out which track is the right one for you. You can also watch this video that walks you through the options.

Once you have chosen your track you can submit the form at the bottom of this page. Select one and only one option, please.

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Group 1:

If you have access to equipment such as free weights, any cardio equipment (rower, stairs, treadmill, bike, etc.), and other things common in a fitness center, “Group 1” is for you!

  • You could also run rather than use cardio equipment
  • Options to include steps, med balls, etc. included, but these are optional

Group 2:

If you’re primarily doing this at home, with resistance bands (though a few small weights can easily be added if you have them), but still can use stairs, bike, run, or have some cardio equipment access, select “Group 2”

Group 3:

Lastly, If you don’t like to run, and don’t have access to any cardio (no stairs, bikes, or lap pools) then the last option is for you! “Group 3”

  • You will still get cardio, but in the form of exercises, you can do in a single room. This option was made specifically for COVID and people who can’t easily get outside.

Group 4:

This program is made specifically for the demands of male dancers, taking into account some extra work for upper body to support partnering, extra stability for the lower back, etc. This option is similar to group 1 in terms of equipment need.

  • If you need a band only option, please consider the co-ed options of group 2 or 3.” If you need a band only option, please consider the co-ed options of group 2 or 3.

No track is better than the other, you will get results regardless. You can find more information about the equipment requirements for each track by scrolling down.

Equipment Guidelines

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