To perform the Dynamic Plank Extensions athletes will need a set of Kbands, set of KB Powerbands, and an assisting coach or partner. Athletes will attach the Kbands just above the knees and attach the KB Powerbands to just one of their wrists. Once the appropriate resistance is attached partners will stand on the same side of the athlete which has the Powerbands. The partner will control the drill by moving back and forth with the athlete while ensuring the correct amount of resistance is maintained throughout the plank exercise. Athletes will laterally plank walk, moving hands and feet together, for three steps before performing a reach under the body and across the chest.
This reach will be performed with the resisted arm and athletes should work to reach as far across their chest as they can while maintaining a good body position, flat back with no hip rotation. Athletes will reach across their chest three times before performing three lateral plank walks back toward their partner. Athletes will complete 6-8 alternating sets of the plank exercise, performing 3-4 sets per side, allowing 60-90 seconds of rest between sets. Go to KbandsTraining.com for more great core exercises and head to the sports training section for demonstrations on more sports specific drills which can be performed in addition to core exercises.