{"id":1192,"date":"2022-03-22T07:15:00","date_gmt":"2022-03-22T14:15:00","guid":{"rendered":"https:\/\/members.befinallyfit.com\/?p=1192"},"modified":"2022-03-29T11:42:57","modified_gmt":"2022-03-29T18:42:57","slug":"side-plank-with-quad-stretch","status":"publish","type":"post","link":"https:\/\/www.befinallyfit.com\/weight-loss\/side-plank-with-quad-stretch\/","title":{"rendered":"Day 43 &#8211; Side Plank with Quad Stretch"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-1193\" src=\"\/\/members.befinallyfit.com\/wp-content\/uploads\/side_with_quad_stretch.jpg\" alt=\"Side Plank with Quad Stretch\" width=\"1024\" height=\"683\" \/><\/p>\n<p><strong>HOW TO&#8230;<\/strong><\/p>\n<ol>\n<li>Position yourself into a <a href=\"https:\/\/www.befinallyfit.com\/weight-loss\/side-plank\/\">Side Plank<\/a> position.<\/li>\n<li>Bent the knee on your upper leg, moving your foot backwards.<\/li>\n<li>Grab your foot with the hand of your upper arm, and pull slightly to stretch your thigh muscle.<\/li>\n<li>Hold for about 3 secs and then return to the Side Plank position.<\/li>\n<li>Switch sides.<\/li>\n<\/ol>\n<p><span style=\"text-decoration: underline;\"><strong>Progression:<\/strong><\/span> Perform the Side Plank with Quad Stretch 10 times on each side, alternate the left and right.<\/p>\n<p><span style=\"text-decoration: underline;\"><strong>Variation:<\/strong><\/span> Too hard? Bent the knee on your lower leg a bit and keep the lower leg on the ground for additional balance.<\/p>\n<p><span style=\"text-decoration: underline;\"><strong>Goal:<\/strong><\/span> Do a Side Plank with Quad Stretch on each side and hold the position for up to 30 seconds.<\/p>\n<p><span style=\"text-decoration: underline;\"><strong>Challenge:<\/strong><\/span><br \/>\nSide Plank with Quad Stretch (one side).<br \/>\nHold for 5 seconds.<br \/>\nGo to a Side Plank.<br \/>\nNow do a <a href=\"https:\/\/www.befinallyfit.com\/weight-loss\/side-inner-knee-tuck\/\">Side Inner Knee Tuck<\/a> on the same side and hold for 5 seconds.<br \/>\nGo back to a Side Plank.<br \/>\nThis is one set. Repeat 3x. Then change sides.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Side Plank with Quad Stretch<\/p>\n","protected":false},"author":2,"featured_media":2851,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"image","meta":{"footnotes":""},"categories":[177],"tags":[178],"class_list":["post-1192","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\/1192","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=1192"}],"version-history":[{"count":3,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/1192\/revisions"}],"predecessor-version":[{"id":3319,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/1192\/revisions\/3319"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media\/2851"}],"wp:attachment":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media?parent=1192"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/categories?post=1192"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/tags?post=1192"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}