The Standing Plank Made Better – Stick Mobility Exercise


Hey everyone!
Mitch and Neal here from Stick Mobility. So today what I want to take you guys through it
and show you is part of our standing plank series. So I’m gonna walk Neal through it. The first thing we’re gonna do,
right now he’s got a 5ft stick. So realistically for most people we probably can use a 5 or a 6ft would work best. You’re really short are on the smaller side maybe a 4ft, but it’s got to be at least somewhere around chest
height or higher so we can get into position. So first thing we’re gonna do is we’re
gonna put him into a horse stance. Okay, so we’re gonna get kind of a mid-base horse stance
so we’re not gonna get real crazy in the width of it, but we could always challenge that, it is good to challenge a narrow base and a wide base. So we’ve got him kind of more of a neutral mid-stance. So he’s set, so we’re stacked on top of each other,
and we’re irradiating that tissue already. He takes that stick out at arm’s length and then
he angles it back into the body a little bit more. So ideally you would kind of just
stick it out in front, there’s your length, angle it in, and it’s gonna be in the perfect position.
We want it angled so it’s really driving it home, forcing you to stay tall and
we can get a little bit more force created. So here’s what we’re gonna do, since he has right
hand on top we are going to work to the left first, but the first place is we’re
always going to start dead center. So right here, what I’m gonna have him do is
we’re gonna push at each spot for five seconds at lets say probably 60 – 80% irradiation force. That’s gonna be plenty for most people. If you’re new to this, you’ve had an injury, weak through the core and the abs, you might want to start less. Once you get really good we could start cranking up towards that, you know 90 – 100% but it’s gonna be a lot of work. So first thing here we’re gonna go five seconds
hard drive 60 – 80% down through the ground. Now while we’re pushing
it should be promoting a tall body. If you can see though the video, shaking. So two, one, we relax.
We’re gonna come to the next part. So we’re gonna start to bring in rotation but
we still have a little bit of an anti-rotation mix because this first sequence we’re going to keep the
hips steady, we’re not gonna allow them to rotate. So now he’s gonna come out basically
right in front of the the left foot. So now he starts to create this angle and some rotation. Get into those nice slings through here. So now we push again
and we go 5, 4, 3, 2, 1, good, we relax. Now we kick it out a little bit further, so now we
want to come out to about the outside of the mid-foot, give or take anywhere in that range
depending on your mobility and now we’re gonna drive again. Push 5, 4, 3, look at the angle, 2, 1, good, relax. Now in our last part
we’re really gonna challenge rotation. The elbows are gonna have to bend a little bit so take it back as far as you can. What we’re seeing here is this nice crossing of the body. The other good thing we’re really working on
disassociation. So for those rotary athletes, we’re teaching you how to create force and absorb force
by disassociating the upper body and the lower body. So he pushes and 5, 4, 3, 2, 1. This is the toughest position. What it’s also doing is it’s
also increasing our range of motion and our mobility. So we’re going to retrace our steps,
we’re going to go back to that third spot. So about right out here mid-foot
and we’re gonna push again. This time we’re gonna go crank it up a little bit
higher than he did last time. 4, 3, 2, 1. Good. Now back to in front of the foot And push. 5, 4, 3, 2, 1.
Good. Come back to center. and now we’re gonna switch the hands
and we would go to the other side. So the reason why I retraced back is just to get a little bit more work in there, add for that mobility, that rotation effect,
because we do get upwards of you know, 10 to upward towards 15% above and below
the position that we’re working the isometrics. So we just want to make sure we cover globally our
full rotation. So he’s gonna push again on this side. And push. 5, 4, 3, 2 ,1. Good. We come out in front of that right foot. So what you guys have noticed to, Neal has
maintained his position throughout all of this. Staying upright, he is not leaning into the stick to make the force, he is driving down. So we’re pushing. And we got 5, 4, look at the shaking occurring
because that’s the force being produced, and relax. And then now we come outside mid-forefoot, mid-foot, and push. So big-time through the oblique slings working.
You’re gonna see the shaking from the irradiation. We are getting strong bulletproof abs and core, good,
and at the same time improving our rotational mobility. And we push. 5, 4, 3, 2, 1.
Good. We come back to that spot in front there. If you are a rotational athlete, these are a must. You have to be able to produce force and
absorb force in the full gamut of our rotation. For everybody else, you need it too
because most people cannot rotate. And push. 5, 4, 3, 2, 1.
Good and come back in front of the foot. For last one here and we push.
We go 5, 4, 3, 2, 1. Good. Now I’m gonna have him go back to center again.
This time I’m gonna have him clasp his fingers. You could do this still again on a top and a bottom,
you just have to do two sets. This will be kind of stage 2 so we’d lock all that in. So now we’re gonna take it through active
rotation while still keeping the hips still. So he’s going to actively push at that
60 – 80% the whole time and he’s going to give me five rotations both directions, just taking it as far as the body will allow
him with a stick being in place there, and go. So now everywhere that we worked, now we’re gonna hit it so we make sure
we don’t miss any part of our rotation, we lock it all in, we create global strength and like
I said before, we bulletproof the core and the abs. Again, technique and execution
is always most important. Not number of reps or load,
it’s how we execute a movement. And so if you notice again, Neal has maintained
his position throughout the whole thing. Don’t worry if you don’t. You’re gonna find your weaknesses this is also active assessment. It can show where our weaknesses are
and where we need to work more. So if you find some weak links, you probably
want to work that specific area a little bit more. And there you go. So a few minutes
and you got a lot of work in. So we bulletproof the abs, the core,
we improved our rotation, our ability to absorb force and produce force, and we opened up some
thoracic mobility and rotational ability. Until next time, Mitch and Neal out. Stick Mobility.
Movement made better.

Leave a Reply

Your email address will not be published. Required fields are marked *