How Many Reps?

Did you know that you can calibrate results by altering your training perameters? Things like number of sets or reps, the amount of rest, the total time or effort in your workout can yeild different results. The training perameters in your Strength for Yoga program are designed to help you build strength and facilitate hypertrophy, or muscle growth.

RKC Plank

This is just a little different from your regular forearm plank. You will want to squeeze your butt and your core as hard as you can for the duration. Try squeezing your elbows back isometrically as well. The first 20 seconds are the hardest and you may shake like a leaf. Just keep breathing!

Most of my clients/students start with their knees on the floor. Think about keeping the body in a long plank position so your hips aren’t piked or lifted up. If the butt is higer than the low back, you won’t feel much in your core at all!

Sets:  One

Reps: Hold 30-60 seconds

Side Plank

This exercise works way more than you core. In fact, it’s awesome isometric work for your shoulders, back, lateral thigh etc… You can modify by keeping your bottom knee on the floor. Still super hard! Avoid opening or closing the chest and hips too much 

Sets: One

Reps: Hold 20-60 seconds