Thursday, February 29, 2024

Partner Facing Feet-Elevated Side Plank With Band Row

BeginnerPartner Facing Feet-Elevated Side Plank With Band Row

Partner Facing Feet-Elevated Side Plank With Band Row is a great exercise for strengthening your core and upper body. It requires two people to get into a side plank position, with one partner balancing their weight on their elbow and stacking their feet about 6 inches off the floor, and the other partner standing about 7 feet away. Both partners will then grasp one end of an elastic band with their top-side hand, arm extended. The exercise is then performed by both partners simultaneously pulling their elbows back in a rowing motion to stretch the band, and then releasing and extending their arms forward. All reps should be completed for one side before switching sides.
Type:
Strength
Muscles Used:
Middle Back
Level:
Beginner
Equipment:
Bands

Benefits Of This Exercise

  • Strengthens the core and upper body muscles
  • Improves coordination and balance
  • Increases stability and range of motion
  • Improves posture and reduces risk of injury
  • Increases muscular endurance and strength
  • Improves joint mobility
  • Enhances cardiovascular endurance

Step by Step Instructions For Partner Facing Feet-Elevated Side Plank With Band Row

  1. Start by getting into a side plank position. Balance your weight on one elbow and stack your feet about 6 inches off the floor. Make sure your body is straight and facing your partner, who should be about 7 feet away.
  2. Hold one end of an elastic band with your top-side hand. Extend your arm fully. This will be your starting position.
  3. Without twisting your bodies, pull your elbows back as far as you can in a rowing motion. This will stretch the band. Then, release and extend your arms forward again.
  4. Complete all the repetitions for one side before switching sides.

Warm Up Tips

  1. Start by getting into a side plank position with your weight on one elbow and your feet stacked about 6 inches off the floor. Lift your hips off the floor and make sure your body is straight. Your partner should be facing you about 7 feet away.
  2. Grasp one end of an elastic band with your top-side hand, keeping your arm extended. This will be your starting position.
  3. Without twisting your bodies, pull your elbows back as far as possible in a rowing motion to stretch the band. Then, release and extend your arms forward again.
  4. Complete all reps for one side before switching sides.

Partner Facing Feet-Elevated Side Plank With Band Row Safety Tips

  1. Make sure to warm up before attempting this exercise to prevent injury.
  2. Choose a band with appropriate resistance for your fitness level.
  3. Ensure that both partners are in a stable side plank position before starting the exercise.
  4. Keep your body straight throughout the exercise to engage your core muscles.
  5. Focus on pulling your elbows back as far as possible to fully engage your upper back muscles.
  6. Avoid twisting your bodies during the exercise to prevent strain on your spine.
  7. Communicate with your partner to ensure both are pulling and releasing the band at the same time.
  8. Perform the exercise in a controlled manner, avoiding any jerky movements.
  9. Listen to your body and stop if you experience any pain or discomfort.
  10. Switch sides after completing all reps for one side to maintain balance and symmetry in your workout.

Incorporating Into Other Workouts

To incorporate this exercise into workouts, you can follow these steps: 1. Warm up: Start your workout with a dynamic warm-up to loosen up your muscles and prepare your body for exercise. 2. Set up: Find a space where you and your partner can comfortably perform the exercise. Make sure there is enough room for both partners to extend their arms fully without any obstructions. 3. Partner up: Choose a partner who is of similar fitness level and understands the exercise technique. Communication and coordination are key in this exercise. 4. Side plank position: Get into a side plank position by balancing your weight on one elbow and stacking your feet about 6 inches off the floor. Keep your body straight and face your partner, who should be about 7 feet away. 5. Band placement: Both partners should grasp one end of an elastic band with their top-side hand, arm extended. This will be your starting position. 6. Execution: Without twisting your bodies, both partners should simultaneously pull their elbows back as far as possible in a rowing motion to stretch the band. Then, release and extend your arms forward again. This completes one repetition. 7. Repetitions and sets: Perform all repetitions for one side before switching sides. Aim for 10-15 repetitions per side, depending on your fitness level. Complete 2-3 sets of the exercise. 8. Rest and recovery: Take a short rest period between sets to recover and catch your breath. Stay hydrated throughout the workout

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