{"id":910,"date":"2022-03-08T02:06:14","date_gmt":"2022-03-08T10:06:14","guid":{"rendered":"http:\/\/members.befinallyfit.com\/?p=910"},"modified":"2022-05-13T04:08:59","modified_gmt":"2022-05-13T11:08:59","slug":"rainbow","status":"publish","type":"post","link":"https:\/\/www.befinallyfit.com\/weight-loss\/rainbow\/","title":{"rendered":"Day 29 – Rainbow"},"content":{"rendered":"

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

HOW TO…<\/strong><\/p>\n

    \n
  1. Get into a T-Plank<\/a> position.<\/li>\n
  2. Instead of looking up, face forward.<\/li>\n
  3. Bring the upper arm all the way down over your head, curving it down.<\/li>\n
  4. Stabilize your position: (a) keep your hips high, and (b) keep the core tight.<\/li>\n
  5. Hold for 3 seconds.<\/li>\n
  6. Move back into the High Plank position.<\/li>\n
  7. Now move to the T-Plank on the other side, and move your other arm over your head and down.<\/li>\n
  8. Move back into a high plank and then back to your hands and knees.<\/li>\n<\/ol>\n

    Progression:<\/strong><\/span> Move into the Rainbow position 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> Do a Rainbow on each side at least 10 times without resting.<\/p>\n

    Challenge:<\/strong><\/span>
    \nRainbow on one side.
    \nMove to a High Plank position.
    \nDo a push-up.
    \nRainbow on the other side.
    \nThis is one set. Work your way up to repeat 10x.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Rainbow plank. Not because of the colors but because of the shape. Learn how to do it.<\/p>\n","protected":false},"author":2,"featured_media":2837,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"image","meta":{"footnotes":""},"categories":[177],"tags":[178],"class_list":["post-910","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\/910","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=910"}],"version-history":[{"count":3,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/910\/revisions"}],"predecessor-version":[{"id":3279,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/910\/revisions\/3279"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media\/2837"}],"wp:attachment":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media?parent=910"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/categories?post=910"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/tags?post=910"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}