7 Minutes of Heaven – 2018 Plank Challenge

Emerald City TrapezeNews, Uncategorized

Kick off the month of March with our 7 Minutes of Heaven Challenge!

The Student with the highest number of recorded plank minutes for the month of March will win a FREE class and a few mystery surprises!

This year, Emerald City Trapeze Arts is duking it out against Trapeze Arts in Oakland, California! We all know who the winner is, but let’s prove it! Wink, Wink! Start clocking those minutes!

Ask your instructor regarding how you can participate! We have a large orange sign in the Fly area where you can add your name!

Rules:

  1. Planks must be completed in the fly area with a staff member present (fly or office staff).
  2. Notify a staff member before you start.
  3. You must complete all 7 exercises.
    1. If you can’t hold each for one minute you may modify the position, but you have to do your absolute best to go for the full minute.
  4. Notify a staff member when you finish and ask them to sign off that you completed all exercises.

Description:

  1. Front plank
    1. Hold at the top of a pushup position with elbows locked out and wrists directly under shoulders. Engage your core, squeeze your butt.
    2. Modification: drop to your knees
  2. Side plank
    1. Turn sideways from front plank to balance on one hand. Stack feet on top of each other and keep a straight body. Opposite hand reaches up. Squeeze core and butt.
    2. Modifications: separate feet for better balance; drop to elbow.
  3. Side plank other side
  4. Elbow plank
    1. Same as front plank but rest on forearms instead of hands.
    2. Modification: drop to knees
  5. Reverse plank
    1. Plank position with belly facing up and hands under shoulders. Squeeze legs together and lift hips so your body remains in a straight line.
  6. Hollow body hold
    1. Lay on back and lift feet 8-12 inches from the ground. Hands can go over head or by sides. Engage core and keep lower back pressed into ground.
    2. Modification: Lift feet higher in the air if you can’t keep your lower back on the ground.
  7. Superman
    1. Lay on belly and lift legs and arms off the ground. Keep arms at your side and squeeze shoulder blades down and back. Arch your back and squeeze your butt, keep your legs together.