{"id":1188,"date":"2022-03-21T14:49:00","date_gmt":"2022-03-21T21:49:00","guid":{"rendered":"https:\/\/members.befinallyfit.com\/?p=1188"},"modified":"2022-03-15T04:24:18","modified_gmt":"2022-03-15T11:24:18","slug":"wide-grip-plank","status":"publish","type":"post","link":"https:\/\/www.befinallyfit.com\/weight-loss\/wide-grip-plank\/","title":{"rendered":"Day 42 &#8211; Wide Grip Plank"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-1189\" src=\"\/\/images.befinallyfit.com\/wp-content\/uploads\/wide_grip_plank.jpg\" alt=\"Wide Grip Plank\" width=\"1024\" height=\"680\" \/><\/p>\n<p><strong>HOW TO&#8230;<\/strong><\/p>\n<ol>\n<li>Get on your hands and knees on the ground. Keep your feet close together.<\/li>\n<li>Lie down on the floor, and position your hands flat on the floor, next to your shoulders.<\/li>\n<li>Push yourself up until your elbows are at a 90-degree angle.<\/li>\n<li>Your body should be in a straight line, so your hips should not sage nor should they point up.<\/li>\n<li>Keep the position for 3 seconds and lower yourself back onto the floor.<\/li>\n<\/ol>\n<p><span style=\"text-decoration: underline;\"><strong>Progression:<\/strong><\/span> Perform the Wide Grip Plank for as long as you can, up to 30 seconds.<\/p>\n<p><span style=\"text-decoration: underline;\"><strong>Variation:<\/strong><\/span> Too hard? First, keep your knees on the ground for support. You can also start with your hands close together and increase the width slowly.<\/p>\n<p><span style=\"text-decoration: underline;\"><strong>Challenge:<\/strong><\/span> Hold the pose for 30 seconds, rest for 10 seconds. Repeat 3x.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Wide Grip Plank<\/p>\n","protected":false},"author":2,"featured_media":2850,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"image","meta":{"footnotes":""},"categories":[177],"tags":[178],"class_list":["post-1188","post","type-post","status-publish","format-image","has-post-thumbnail","hentry","category-planking","tag-plank","post_format-post-format-image"],"_links":{"self":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/1188","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/comments?post=1188"}],"version-history":[{"count":2,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/1188\/revisions"}],"predecessor-version":[{"id":3297,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/1188\/revisions\/3297"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media\/2850"}],"wp:attachment":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media?parent=1188"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/categories?post=1188"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/tags?post=1188"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}