{"id":852,"date":"2022-02-17T13:42:00","date_gmt":"2022-02-17T21:42:00","guid":{"rendered":"http:\/\/members.befinallyfit.com\/?p=852"},"modified":"2022-02-11T04:36:51","modified_gmt":"2022-02-11T12:36:51","slug":"elbow-lift","status":"publish","type":"post","link":"https:\/\/www.befinallyfit.com\/weight-loss\/elbow-lift\/","title":{"rendered":"Day 10 &#8211; Elbow Lift"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-853\" src=\"\/\/images.befinallyfit.com\/wp-content\/uploads\/2017\/10\/elbow_lift.jpg\" alt=\"Elbow Lift\" width=\"1024\" height=\"680\" \/><\/p>\n<p><strong>HOW TO&#8230;<\/strong><\/p>\n<ol>\n<li>Position yourself into <a href=\"https:\/\/www.befinallyfit.com\/weight-loss\/high-plank\/\">High Plank<\/a>.<\/li>\n<li>Find your balance and then, <span style=\"text-decoration: underline;\">leading with your elbow<\/span>, slowly lift your right arm as far up as you can. Remember to keep that arm as close to your body as possible as you perform this move.<\/li>\n<li>Lower your right arm back to position.<\/li>\n<li>Switch arms.<\/li>\n<\/ol>\n<p><span style=\"text-decoration: underline;\"><strong>Progression:<\/strong><\/span> Perform alternating elbow 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, return to position, do another 5 secs, rest, and so on.<strong><br \/>\n<\/strong><\/p>\n<p><span style=\"text-decoration: underline;\"><strong>Goal:<\/strong><\/span> Work your way up to continuously elbow lifting for 15 seconds minimum.<\/p>\n<p><span style=\"text-decoration: underline;\"><strong>Challenge:<\/strong><\/span><br \/>\nHigh plank for 30 seconds, rest 10 seconds.<br \/>\nElbow lift for 30 seconds, rest 10 seconds.<br \/>\nThis is one set. Repeat 3x.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Elbow Lift<\/p>\n","protected":false},"author":2,"featured_media":2818,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"image","meta":{"footnotes":""},"categories":[177],"tags":[178],"class_list":["post-852","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\/852","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=852"}],"version-history":[{"count":3,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/852\/revisions"}],"predecessor-version":[{"id":3161,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/852\/revisions\/3161"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media\/2818"}],"wp:attachment":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media?parent=852"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/categories?post=852"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/tags?post=852"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}