Session Nine: Basic Plank

Design of session:

The instructor gave an overview of the course. 

Warm up:

Cardiovascular warm-up 

1.     Run up and down the stairs

2.      10x push ups (either on knees or on toes)

3.     10x star jumps  

Stretches

1.     Wrist rotatory stretches 

2.     Wrist flexion stretches

3.     Wrist extension stretches

4.     Shoulder stretch

5.     Chest stretches 

Below of are picture of me doing a basic plank on the pole. There are also pictures of some of the bruises that I obtained from the pole. 

Reflection:

I found this pose easy to do but it was extremely painful on the inner thigh.  It was important to learn back and point your toes and hands in opposite directions.  I also found that I was spinning while doing this pose which meant I was lacking core muscle strength.