{"id":3137,"date":"2022-02-08T14:30:00","date_gmt":"2022-02-08T22:30:00","guid":{"rendered":"http:\/\/members.befinallyfit.com\/?p=821"},"modified":"2022-02-11T04:13:34","modified_gmt":"2022-02-11T12:13:34","slug":"high-plank","status":"publish","type":"post","link":"https:\/\/www.befinallyfit.com\/weight-loss\/high-plank\/","title":{"rendered":"Day 1 – High Plank"},"content":{"rendered":"

\"High<\/p>\n

HOW TO…
\n<\/strong><\/p>\n

    \n
  1. Get on your hands and knees on the ground. Hands and knees should be shoulder-width apart.<\/li>\n
  2. Lift your knees off the ground and push your feet back, bringing your body to full extension.<\/li>\n
  3. Ensure that your feet are shoulder-width apart.<\/li>\n
  4. Ensure that your hands are directly below your shoulders.<\/li>\n
  5. Tighten your core. (Think about exhaling all the air out from your lungs as you pull your belly button in.)<\/li>\n
  6. Keep your palms directly below your shoulders and pressing against the ground.<\/li>\n
  7. Lengthen your body. Imagine that you\u2019re extending from the crown of your head and out through your heels simultaneously.<\/li>\n
  8. Your body should form a STRAIGHT LINE from your feet to the top of your head. (Do not allow your hips and butt to sag too low or poke too high.)<\/li>\n<\/ol>\n

    Progression:<\/strong><\/span> Once in this position, hold it as long as you can without suffering proper form. Build it up slowly, holding it first for 5 secs, rest, then 10 secs, rest, then 15 secs, and so on.
    \n<\/strong><\/span><\/p>\n

    Goal:<\/strong><\/span> Work your way up to holding this position for 30 seconds minimum.<\/p>\n

    Challenge:<\/strong><\/span> Hold the pose for 30 seconds, rest 10 seconds. (Repeat 3x)
    \n<\/strong><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

    Forearm Plank<\/p>\n","protected":false},"author":2,"featured_media":2598,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"image","meta":{"footnotes":""},"categories":[177],"tags":[178],"class_list":["post-3137","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\/3137","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=3137"}],"version-history":[{"count":2,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/3137\/revisions"}],"predecessor-version":[{"id":3141,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/3137\/revisions\/3141"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media\/2598"}],"wp:attachment":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media?parent=3137"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/categories?post=3137"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/tags?post=3137"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}