{"id":898,"date":"2022-03-04T08:01:25","date_gmt":"2022-03-04T16:01:25","guid":{"rendered":"http:\/\/members.befinallyfit.com\/?p=898"},"modified":"2022-02-28T07:40:12","modified_gmt":"2022-02-28T15:40:12","slug":"wall-plank","status":"publish","type":"post","link":"https:\/\/www.befinallyfit.com\/weight-loss\/wall-plank\/","title":{"rendered":"Day 25 – Wall Plank"},"content":{"rendered":"

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

HOW TO…<\/strong><\/p>\n

    \n
  1. Get down on your hands and knees in front of the wall, facing away from the wall.<\/li>\n
  2. Put your hands a little in front of your shoulders.<\/li>\n
  3. Put your right leg on the wall (make sure not to put it too high, not higher than shoulder height, so you stay horizontal).<\/li>\n
  4. Next, put your left leg on the wall at the same height as the right leg.<\/li>\n
  5. Stabilize your position: (a) keep your back straight, (b) keep your feet flat against the wall.<\/li>\n
  6. Hold this position for a few seconds.<\/li>\n
  7. Lower your left leg to the floor.<\/li>\n
  8. Lower your right leg to the floor.<\/li>\n<\/ol>\n

    Progression:<\/strong><\/span> Perform the Wall Plank, and while in the planking position move your legs up one by one, while at the same time moving your hands a little closer to the wall. This will shift the focus from the core to the arms.<\/p>\n

    Variation:<\/strong><\/span> Too hard? Use a step-up or footrest to support your legs. This will help your arms and shoulders get used to the position first.<\/p>\n

    Goal:<\/strong><\/span> Hold the position for up to 30 seconds.<\/p>\n

    Challenge:<\/strong><\/span> Hold wall plank for 10 seconds, return to starting position, rest for 10 seconds (repeat 5x).<\/p>\n

     <\/p>\n","protected":false},"excerpt":{"rendered":"

    Move to the next level with a Wall Plank. Feet up against the wall while in a high plank position.<\/p>\n","protected":false},"author":2,"featured_media":2833,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"image","meta":{"footnotes":""},"categories":[177],"tags":[178],"class_list":["post-898","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\/898","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=898"}],"version-history":[{"count":3,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/898\/revisions"}],"predecessor-version":[{"id":3257,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/898\/revisions\/3257"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media\/2833"}],"wp:attachment":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media?parent=898"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/categories?post=898"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/tags?post=898"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}