How do we take side plank and either progress or regress it?

 

Progress:

 

Mechanical Upgrade: Pop up to hand rather than elbow. Pop up to foot rather than knee on lower leg. Kick leg forward into hip flexion.

 

Neurological Upgrade: Close eyes, place a foam block under the elbow, recite as many state capitals as you can!

 

Regress:

 

Mechanical Upgrade: Drop top leg to floor, knee over knee. Drop top leg to floor, foot to floor. Bring top hand to floor in front of body.

 

Neurological Upgrade: Focus on deep breaths in 3 seconds… out 3 seconds, with a pause between.