{"id":861,"date":"2022-02-20T10:25:00","date_gmt":"2022-02-20T18:25:00","guid":{"rendered":"http:\/\/members.befinallyfit.com\/?p=861"},"modified":"2022-02-11T06:47:19","modified_gmt":"2022-02-11T14:47:19","slug":"dolphin","status":"publish","type":"post","link":"https:\/\/www.befinallyfit.com\/weight-loss\/dolphin\/","title":{"rendered":"Day 13 – Dolphin"},"content":{"rendered":"

\"Dolphin\"<\/picture><\/p>\n

HOW TO…<\/strong><\/p>\n

    \n
  1. Position yourself into High Plank<\/a>.<\/li>\n
  2. Inhale deeply and on your exhalation, slowly fold your body from the waist until you’re able to see your feet.<\/li>\n
  3. Make sure your head is aligned with your spine, and do not let your arms squeeze your head.<\/li>\n
  4. Keep this pose for a few breaths and then slowly return to High Plank.<\/li>\n<\/ol>\n

    Progression:<\/strong><\/span> Perform the dolphin as long\/<\/strong>often as you can WITHOUT suffering proper form.
    \n<\/strong><\/p>\n

    Goal:<\/strong><\/span> Work your way up to doing HighPlank-Dolphin-HighPlank for 60 seconds minimum.<\/p>\n

    Challenge:<\/strong><\/span>
    \nWhile on the dolphin pose, lift your right leg up into the air. Switch legs.
    \nSlowly return to High Plank.
    \nThis is one set. Repeat 5x.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Dolphin<\/p>\n","protected":false},"author":2,"featured_media":2821,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"image","meta":{"footnotes":""},"categories":[177],"tags":[178],"class_list":["post-861","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\/861","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=861"}],"version-history":[{"count":2,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/861\/revisions"}],"predecessor-version":[{"id":3168,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/861\/revisions\/3168"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media\/2821"}],"wp:attachment":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media?parent=861"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/categories?post=861"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/tags?post=861"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}