{"id":3009,"date":"2022-02-13T11:17:00","date_gmt":"2022-02-13T19:17:00","guid":{"rendered":"http:\/\/members.befinallyfit.com\/?p=840"},"modified":"2022-02-11T04:26:28","modified_gmt":"2022-02-11T12:26:28","slug":"bent-leg-lift","status":"publish","type":"post","link":"https:\/\/www.befinallyfit.com\/weight-loss\/bent-leg-lift\/","title":{"rendered":"Day 6 &#8211; Bent Leg Lift"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-841\" src=\"\/\/images.befinallyfit.com\/wp-content\/uploads\/2017\/10\/bent_leg_lift.jpg\" alt=\"Bent Leg Lift\" width=\"1024\" height=\"680\" \/><br \/>\n<strong>HOW TO&#8230;<\/strong><\/p>\n<ol>\n<li style=\"list-style-type: none;\">\n<ol>\n<li>Position yourself into <a href=\"https:\/\/www.befinallyfit.com\/weight-loss\/high-plank\/\">High Plank<\/a>.<\/li>\n<li>Lower yourself to <a href=\"https:\/\/members.befinallyfit.com\/forearm-plank\/\" data-wplink-edit=\"true\">Forearm Plank<\/a>.<\/li>\n<li>Now, bend your right leg (<span class=\"Y0NH2b CLPzrc\">90\u00b0 <\/span>angle) and raise it just a little bit higher than the other leg.<\/li>\n<li>Return to position and then switch legs.<\/li>\n<\/ol>\n<\/li>\n<\/ol>\n<p><strong>Progression:<\/strong> Perform bent leg lifts as long as you can WITHOUT suffering proper form. If you can only do this for 5 secs, no sweat! Just do 5 secs, rest, then another 5 secs, rest, and so on.<strong><br \/>\n<\/strong><\/p>\n<p><strong>Goal:<\/strong> Work your way up to continuously bent leg lifting for 30 seconds minimum.<\/p>\n<p><strong>Challenge:<\/strong><br \/>\nHigh plank, for 30 seconds, rest 10 seconds.<br \/>\nForearm plank w\/ bent leg lifts, for 30 seconds, rest 10 seconds.<br \/>\nThis is one set. Repeat 3x.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Bent Leg Lift<\/p>\n","protected":false},"author":2,"featured_media":2814,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"image","meta":{"footnotes":""},"categories":[177],"tags":[178],"class_list":["post-3009","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\/3009","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=3009"}],"version-history":[{"count":2,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/3009\/revisions"}],"predecessor-version":[{"id":3153,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/3009\/revisions\/3153"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media\/2814"}],"wp:attachment":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media?parent=3009"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/categories?post=3009"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/tags?post=3009"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}