Hybrid Forearm Plank
Props: none
- Set up on forearms and knees, and give your upper arms a hug to find shoulder-width apart. Plant your hands and forearms down.
- Step your feet back to plank, and lift one arm up off the floor. You’ll be twisting from your midsection up; your toes will stay tucked under on the floor.
- Inhale while lifting your left arm, and exhale while lowering it back down.
- Alternate left and right hands for 30-60 seconds.
Alternative: Lower your knees to the floor as you do this.
Badass challenge: Move as slowly as possible, and hold for a couple breaths with each arm lifted!
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I’m almost 50 years old, and I thought joint pain was inevitable with age and 7 years of skating. Turns out, it’s not. – Seven, Oklahoma Victory Dolls
Looking for something to help your derby hips (and the rest of your body!)? Flat Mat Minimum Skills gives you a way to learn yoga and work on rocking your WFTDA minimum skills at the same time! It starts January 4, so you can have fun over the holidays and then crush your 2016 goals.
Want your body to move better so that your muscles and joints don’t feel so abused? If you already know a little yoga, Flat Mat Regionals is your jam. With four weeks of yoga sequences designed specifically for roller derby, your grumpy knees and hips will be ready to roll again starting January 4.