Exercise Database

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Dowel Plank
Course: PHRE 3045 – Sports Injuries Movement Pattern: Core | stabilization Target: Transverse Abdominus Synergist(s): Rectus Abdominus
Exercise
Regressions: Pallof Press Progressions: BOSU Plank

Equipment: Dowel
Description:
  1. While prone start on knees and elbows and establish a neutral pelvis.
  2. Engage intrinsic core to hold this neutral pelvic posture.
  3. Place dowel so that it contacts gluts, t-spine and the back of the head.  Keep all three contact points throughout the exercise.
  4. Adjust forward head posture to neutral.
  5. Elevate to toes and elbows is core strength is sufficient.
Common Error(s): Sagging lower back | Rounded shoulders | Not engaging core
Spotting: Mirror Client Level
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