• Home
    • Home [English]
    • Página Principal [Español]
  • Memberships
    • Memberships [English]
    • Membresía [Español]
  • Locations
    • theGYMkc: River Market
    • theGYMkc: Westside
    • theGYMkc: Uptown
  • Trainers
    • Jonathan Cabrera
    • Mike Dale
    • Jason Dorssom
    • Barry Eisenhart
    • Andee Hindery
    • Nicole Kube
    • Jonetta Stewart
  • FAQ
    • FAQ [English] >
      • Are you interested in joining?
      • Is theGYMkc a beginner-friendly gym?
      • No hidden fees and no contracts ... seriously?
      • How much do your memberships cost?
      • Can I work out immediately after I sign up?
      • As a member, can I work out at ALL of the theGYMkc locations?
      • Can I add someone to my membership?
      • How do I cancel my membership?
      • Do you offer guest passes?
      • I'm a monthly member ... what happens if my debit/credit card is declined?
      • I'm having a hard time getting in the front door I know my member ID is correct but the hand scanner won't let me in
      • Class Questions
      • Personal Trainer Questions
      • Gym Etiquette
      • Lost & Found
      • What is a "Mipple"?
    • Preguntas Frecuentes [Español] >
      • ¿theGYMkc es un gimnasio para principiantes?
      • ¿Interesado en unirse?
      • Sin cargos ocultos y sin contratos ... ¿en serio?
      • ¿Cuánto cuestan tus membresías?
      • ¿Puedo trabajar inmediatamente después de registrarme?
      • Como miembro, ¿puedo hacer ejercicio en TODAS las ubicaciones de theGYMkc?
      • ¿Puedo agregar a alguien a mi membresía?
      • ¿Cómo cancelo mi membresía?
      • ¿Ofrecen pases de invitado?
      • Soy un miembro mensual ... ¿qué sucede si mi tarjeta de débito / crédito es rechazada?
      • Me está costando mucho entrar por la puerta principal. Sé que mi ID de miembro es correcta, ¡pero el escáner de mano no me deja entrar!
      • Preguntas de clase
      • Preguntas del entrenador personal
      • Etiqueta del gimnasio
      • Perdido y encontrado
  • Gift Certificates
  • Forms
    • Forms [English] >
      • Appointment Request Form
      • Contact Form
      • Former Member: Online Sign-Up Form
      • New Member: Online Sign-Up Form
      • Active Member: Update Personal Information Form
      • Membership Cancellation Form
    • Formas [Español] >
      • Formulario de solicitud de cita
      • Formulario de contacto
      • Ex miembro: Formulario de inscripción en línea
      • Formulario de inscripción en línea para nuevos miembros:
      • Miembro activo: Formulario de actualización de información personal
      • Formulario de cancelación de membresía
      • Certificados de regalo
  • Exercise Directory
    • Exercise Directory
    • Self-Defense Directory
  • Blog
  theGYMkc

Exercise Directory: Modified Plank [Flat Palm]

This exercise focuses on working your entire body ... especially your core and upper body. It's one of the best exercises that you can do that doesn't require anything other than your own body weight.
​
STEP #1: Start by getting into plank position. Place your hands below your shoulders and extend your arms so that they are straight

STEP #2: Next walk your legs out so they are extended behind your body ... resting your weight between your knees and shoulders.

STEP #3: Position your body so that you create a straight line from your shoulders to your knees. Your back should be in a neutral position. Make sure your lower back isn't sagging/arching.  Your butt should not be sticking up in the air.

​STEP #4: Tighten your entire body ... including your abdomen, lower back, upper body, and your bottom.

Side View:

Front View:

​STEP #5: Hold this position until you start feeling your body fatigue. You will typically feel a shaking of your body when you are about to reach your fatigue point. 
​
​STEP #6: Time your plank ... and then each time you do this exercise, try to add 10 more seconds ... until you can hold the plank position for 2 minutes or even longer.

NOTE: Proper form is important throughout all exercises. If you feel like your are breaking form, stop the exercise ... rest and repeat.

NOTE: This exercise will help build sculpted shoulders, will help strengthen your arms, and will help build a stronger core.
Picture
© 2021 theGYMkc:
Kansas City Exercise Clubs
Web Design + Development by The Brave Creative
Do you want to reactivate your membership?

Click Here To Fill Out The Appropriate Form
Call us at: 816.960.0502.