{"id":913,"date":"2022-03-09T07:55:11","date_gmt":"2022-03-09T15:55:11","guid":{"rendered":"http:\/\/members.befinallyfit.com\/?p=913"},"modified":"2022-02-28T07:59:53","modified_gmt":"2022-02-28T15:59:53","slug":"thread-through","status":"publish","type":"post","link":"https:\/\/www.befinallyfit.com\/weight-loss\/thread-through\/","title":{"rendered":"Day 30 – Thread-Through"},"content":{"rendered":"

\"Thread-Through\"<\/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 upper arm all the way back down under your body, while keeping your hips in position.<\/li>\n
  4. Reach as far down under your body as possible without losing your balance.<\/li>\n
  5. Hold for 3 seconds.<\/li>\n
  6. Move back into the side plank position, and then move back into the high plank position.<\/li>\n
  7. Now move to the side plank on the other side, and move your other arm under your body (imagine you are trying to reach something behind you).<\/li>\n
  8. Hold for 3 seconds again before moving back into the side plank, followed by the high plank position.<\/li>\n<\/ol>\n

    Progression:<\/strong><\/span> Do a Thread-Through on either side for 10 times without pausing.<\/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

    Challenge:<\/strong><\/span>
    \nT-Plank on one side.
    \nThread-through on the same side.
    \nMove to High Plank position.
    \nT-Plank on the other side.
    \nThread-through on that side.
    \nBack to High Plank position.
    \nThis is one set. Work your way up to repeat 5x.<\/p>\n

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

    Thread-Through? Are we still planking or sewing? A plank with arm movment under your body. Try it yourself.<\/p>\n","protected":false},"author":2,"featured_media":2838,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"image","meta":{"footnotes":""},"categories":[177],"tags":[178],"class_list":["post-913","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\/913","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=913"}],"version-history":[{"count":3,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/913\/revisions"}],"predecessor-version":[{"id":3267,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/913\/revisions\/3267"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media\/2838"}],"wp:attachment":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media?parent=913"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/categories?post=913"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/tags?post=913"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}