Edit Forearm plank with alternating leg lift

Forearm plank with alternating leg lift

id: forearm-plank-with-alternating-leg-lift

1. Plank

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{
  "id": "forearm-plank-with-alternating-leg-lift",
  "name": "Forearm plank with alternating leg lift",
  "summary": "From a forearm plank, lift one straight leg backwards off the floor at a time without letting the hips twist.",
  "category": "stability",
  "view": "side",
  "anchor": "wristR",
  "cycle": true,
  "steps": [
    {
      "title": "Plank",
      "instruction": "Start on hands and knees, then move forward into a plank on your forearms and toes with your body in a straight line.",
      "pose": {
        "rootPitch": 83,
        "shoulderFlexionL": 78,
        "shoulderFlexionR": 78,
        "elbowFlexionL": 90,
        "elbowFlexionR": 90
      },
      "holdSeconds": 1,
      "moveSeconds": 1.5,
      "emphasis": [
        "trunk"
      ],
      "contacts": []
    },
    {
      "title": "Lift right leg",
      "instruction": "Keep the plank still and raise your right foot straight back off the floor. Keep the knee straight.",
      "pose": {
        "hipFlexionR": -15
      },
      "holdSeconds": 3,
      "moveSeconds": 1.2,
      "emphasis": [
        "trunk",
        "thighR"
      ],
      "contacts": []
    },
    {
      "title": "Lift left leg",
      "instruction": "Lower the right foot, then raise the left foot in the same way. Keep alternating.",
      "pose": {
        "hipFlexionL": -15,
        "hipFlexionR": 0
      },
      "holdSeconds": 3,
      "moveSeconds": 1.6,
      "emphasis": [
        "trunk",
        "thighL"
      ],
      "contacts": []
    }
  ],
  "dosage": {
    "sets": 3,
    "reps": 10,
    "holdSeconds": 5,
    "perSide": true
  },
  "cues": [
    "Keep your back straight and your core braced.",
    "Keep the hips square; do not let them rotate as the leg lifts.",
    "Raise the leg straight back rather than out to the side."
  ],
  "cautions": [
    "If you feel pain or discomfort, stop the exercise and contact your healthcare provider."
  ],
  "level": "intermediate",
  "tags": {
    "regions": [],
    "muscles": [
      "transversus-abdominis",
      "rectus-abdominis",
      "obliques",
      "gluteus-maximus"
    ],
    "equipment": [
      "mat"
    ]
  },
  "source": {
    "kind": "url",
    "ref": "https://my.uiw.edu/wellness/_docs/w-corestability2.pdf"
  }
}

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