Core Progressions–Part 5
Adductor Side Planks
At Fenton Fitness, we love training the core to be a strong, stiff stabilizer. The stronger and more stable the core becomes, the lower the risk of injury to the spine, and the more strength and power the rest of the body can display. Over the next few weeks, we will present five unique core progressions we’ve been using at Fenton Fitness over the last year that we’ve really been enjoying. Check them out, give them a try, and let us know what you think. All progressions will be posted on our website.
Adductor Side Planks– Traditional side planks challenge the lateral core and your glutes. This progression shifts the focus to the lateral core and adductors of the upper leg (inner thigh). The adductors are an often neglected group of muscles, especially in a manner that ties them into the spine and core.
Set Up: Set yourself up perpendicular to a bench. Place one foot on top of the bench and the other foot on the bottom of the bench. Line your elbow up under your shoulder. Lift your hips off the ground and squeeze the bench with your feet. Make sure that your feet, hips, and shoulders are all in line. Holed for 10-30 seconds for 2-3 sets
View video demonstration here
Jeff Tirrell, CSCS, CSFC, Pn1