{"id":892,"date":"2022-03-02T13:11:00","date_gmt":"2022-03-02T21:11:00","guid":{"rendered":"http:\/\/members.befinallyfit.com\/?p=892"},"modified":"2022-02-28T07:32:03","modified_gmt":"2022-02-28T15:32:03","slug":"rotating-plank","status":"publish","type":"post","link":"https:\/\/www.befinallyfit.com\/weight-loss\/rotating-plank\/","title":{"rendered":"Day 23 – Rotating Plank"},"content":{"rendered":"

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

HOW TO…<\/strong><\/p>\n

    \n
  1. Position yourself into Forearm Plank<\/a>.<\/li>\n
  2. Lift up your right hand (elbow bent), and rotate to your side so you are in a side plank (your feet will turn slightly too, that’s ok).<\/li>\n
  3. Hold for about 3 secs and then return to starting position.<\/li>\n
  4. Switch sides.<\/li>\n<\/ol>\n

    Progression:<\/strong><\/span> Perform the Rotating Plank (both sides), and then rest in between by holding the Forearm Plank (starting position) for 5-10 secs before you rotate again.<\/p>\n

    Variation:<\/strong><\/span> Too hard? Lower your knees to the ground as you rest during the starting position.<\/p>\n

    Goal:<\/strong><\/span> Plank Rotate 10x (each side) without resting.<\/p>\n

    Challenge:<\/strong><\/span>
    \nRotating Plank 1x.
    \nGo to Forearm Plank and     Plank Jack<\/a> 3x.
    \nThis is one set. Repeat 12x.<\/p>\n","protected":false},"excerpt":{"rendered":"

    In a Rotating Plank you start with a forearm plank, and then turn your core and lift your (bent) arm upwords.<\/p>\n","protected":false},"author":2,"featured_media":2831,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"image","meta":{"footnotes":""},"categories":[177],"tags":[178],"class_list":["post-892","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\/892","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=892"}],"version-history":[{"count":4,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/892\/revisions"}],"predecessor-version":[{"id":3253,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/892\/revisions\/3253"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media\/2831"}],"wp:attachment":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media?parent=892"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/categories?post=892"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/tags?post=892"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}