{"id":907,"date":"2022-03-07T07:35:04","date_gmt":"2022-03-07T15:35:04","guid":{"rendered":"http:\/\/members.befinallyfit.com\/?p=907"},"modified":"2022-02-28T07:51:54","modified_gmt":"2022-02-28T15:51:54","slug":"t-plank","status":"publish","type":"post","link":"https:\/\/www.befinallyfit.com\/weight-loss\/t-plank\/","title":{"rendered":"Day 28 – T-Plank"},"content":{"rendered":"

\"T-Plank\"<\/picture><\/p>\n

HOW TO…<\/strong><\/p>\n

    \n
  1. Get into a High Plank<\/a> position, make sure your hands are right under your shoulders.<\/li>\n
  2. Rotate your torso, starting with your hips, moving off the toes onto the side of your feet.<\/li>\n
  3. Bring the arm up and open up your chest.<\/li>\n
  4. Stack your feet on top of each other.<\/li>\n
  5. Stabilize your position: (a) keep your hips high, (b) keep your arms straight, and (c) look up.<\/li>\n
  6. Hold for 3 seconds.<\/li>\n
  7. Move back into the High Plank position.<\/li>\n
  8. Next, repeat to the other side.<\/li>\n<\/ol>\n

    Progression:<\/strong><\/span> Make a T-Plank, and then raise your upper leg, holding the leg up for 3 seconds. Repeat on the other side.<\/p>\n

    Variation:<\/strong><\/span> Too hard? Keep your feet apart, so you have more balance when rotating. Even easier, lower the bottom knee when you rotate, so it supports you from the ground up.<\/p>\n

    Goal:<\/strong><\/span> T-Plank on each side for 30 seconds without resting.<\/p>\n

    Challenge:<\/strong><\/span>
    \nT-Plank to the right side.
    \nMove to a High Plank position.
    \nDo a push up.
    \nDo a T-Plank to the left side.
    \nThis is one set. Work your way up to repeat 10x.<\/p>\n

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

    Give me a T. Start with a high plank and then reach for the sky! The T-Plank in action, make sure you look up.<\/p>\n","protected":false},"author":2,"featured_media":2836,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"image","meta":{"footnotes":""},"categories":[177],"tags":[178],"class_list":["post-907","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\/907","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=907"}],"version-history":[{"count":3,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/907\/revisions"}],"predecessor-version":[{"id":3263,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/907\/revisions\/3263"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media\/2836"}],"wp:attachment":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media?parent=907"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/categories?post=907"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/tags?post=907"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}