Edit Forearm plank

Forearm plank

id: forearm-plank

1. Prop on elbows

Right side Left side Focus

ViewAnchor

Adjust a step's pose

Edit text and tags (JSON)

{
  "id": "forearm-plank",
  "name": "Forearm plank",
  "summary": "Starting face down on your forearms, lift your hips and legs so your body forms a straight line, and hold it.",
  "category": "stability",
  "view": "side",
  "anchor": "wristR",
  "cycle": true,
  "steps": [
    {
      "title": "Prop on elbows",
      "instruction": "Lie face down with your upper body propped on your forearms and your elbows directly below your shoulders.",
      "pose": {
        "rootPitch": 90,
        "spineFlexion": -30,
        "shoulderFlexionL": 60,
        "shoulderFlexionR": 60,
        "elbowFlexionL": 90,
        "elbowFlexionR": 90,
        "hipFlexionL": 5,
        "hipFlexionR": 5,
        "ankleDorsiflexionL": -60,
        "ankleDorsiflexionR": -60
      },
      "holdSeconds": 0.8,
      "moveSeconds": 1.2,
      "emphasis": [],
      "contacts": []
    },
    {
      "title": "Plank",
      "instruction": "Brace your stomach muscles and raise your hips and legs until you are resting on your forearms and toes, with your body in one straight line. Hold, then lower back down with control.",
      "pose": {
        "rootPitch": 84,
        "spineFlexion": 0,
        "shoulderFlexionL": 78,
        "shoulderFlexionR": 78,
        "hipFlexionL": 0,
        "hipFlexionR": 0,
        "ankleDorsiflexionL": 0,
        "ankleDorsiflexionR": 0
      },
      "holdSeconds": 5,
      "moveSeconds": 1.5,
      "emphasis": [
        "trunk"
      ],
      "contacts": []
    }
  ],
  "dosage": {
    "sets": 3,
    "reps": 10,
    "holdSeconds": 5
  },
  "cues": [
    "Keep your elbows directly below your shoulders.",
    "Keep your back straight, without letting the hips sag or pike up.",
    "Tuck your chin in slightly so your head stays in line with your body."
  ],
  "cautions": [
    "If you feel pain or discomfort, stop the exercise and contact your healthcare provider."
  ],
  "level": "beginner",
  "tags": {
    "regions": [],
    "muscles": [
      "rectus-abdominis",
      "transversus-abdominis",
      "obliques"
    ],
    "equipment": [
      "mat"
    ]
  },
  "source": {
    "kind": "url",
    "ref": "https://my.uiw.edu/wellness/_docs/w-corestability2.pdf"
  }
}

Edit exercise