{"id":885,"date":"2022-02-28T09:21:00","date_gmt":"2022-02-28T17:21:00","guid":{"rendered":"http:\/\/members.befinallyfit.com\/?p=885"},"modified":"2022-02-11T07:11:00","modified_gmt":"2022-02-11T15:11:00","slug":"superman","status":"publish","type":"post","link":"https:\/\/www.befinallyfit.com\/weight-loss\/superman\/","title":{"rendered":"Day 21 &#8211; Superman"},"content":{"rendered":"<p><picture><source srcset=\"https:\/\/www.befinallyfit.com\/weight-loss\/wp-content\/webp-express\/webp-images\/uploads\/2017\/10\/superman.jpg.webp 1024w, https:\/\/www.befinallyfit.com\/weight-loss\/wp-content\/webp-express\/webp-images\/uploads\/2017\/10\/superman-300x199.jpg.webp 300w, https:\/\/www.befinallyfit.com\/weight-loss\/wp-content\/webp-express\/webp-images\/uploads\/2017\/10\/superman-768x510.jpg.webp 768w\" sizes=\"auto, (max-width: 709px) 85vw, (max-width: 909px) 67vw, (max-width: 1362px) 62vw, 840px\" type=\"image\/webp\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-886 webpexpress-processed\" src=\"\/\/images.befinallyfit.com\/wp-content\/uploads\/2017\/10\/superman.jpg\" alt=\"Superman\" width=\"1024\" height=\"680\" srcset=\"https:\/\/www.befinallyfit.com\/weight-loss\/wp-content\/uploads\/2017\/10\/superman.jpg 1024w, https:\/\/www.befinallyfit.com\/weight-loss\/wp-content\/uploads\/2017\/10\/superman-300x199.jpg 300w, https:\/\/www.befinallyfit.com\/weight-loss\/wp-content\/uploads\/2017\/10\/superman-768x510.jpg 768w\" sizes=\"auto, (max-width: 709px) 85vw, (max-width: 909px) 67vw, (max-width: 1362px) 62vw, 840px\"><\/picture><\/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>Stabilize your position: (a) head not sinking between your shoulders, (b) holding abs tight, and (c) not letting hips sink closer to the ground.<\/li>\n<li>Lift your right leg off the ground as you bring your left hand forward.<\/li>\n<li>Return to starting position.<\/li>\n<li>Switch sides.<\/li>\n<\/ol>\n<p><span style=\"text-decoration: underline;\"><strong>Progression:<\/strong><\/span> Perform the Superman Plank (both sides), and then rest 5-10 secs before you do the next one.<\/p>\n<p><span style=\"text-decoration: underline;\"><strong>Variation:<\/strong><\/span> Too hard? Perform the Superman Plank (both sides), and then rest by lowering your knees to the ground in between each exercise.<\/p>\n<p><span style=\"text-decoration: underline;\"><strong>Goal:<\/strong><\/span> Superman Plank 10x (each side) without resting.<\/p>\n<p><span style=\"text-decoration: underline;\"><strong>Challenge:<\/strong><\/span><br \/>\nSuperman Plank 1x.<br \/>\nGo to Forearm Plank.<br \/>\nSuperman Plank 1x.<br \/>\nThis is one set. Repeat 12x.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Superman<\/p>\n","protected":false},"author":2,"featured_media":2829,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"image","meta":{"footnotes":""},"categories":[177],"tags":[178],"class_list":["post-885","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\/885","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=885"}],"version-history":[{"count":2,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/885\/revisions"}],"predecessor-version":[{"id":3184,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/885\/revisions\/3184"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media\/2829"}],"wp:attachment":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media?parent=885"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/categories?post=885"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/tags?post=885"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}