Plank Shuffle (on medicine ball)

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Instructions Preparation Kneel before medicine ball. Place left hand on top of ball and right hand on floor slightly wider than shoulder width away. Position upper body above both hands with right arm straight and left arm bent with hand on ball. Straighten body and place forefeet back away from ball on floor shoulder width apart. Execution Push upper body up onto ball so right hands is place on top side of ball next to left hand. Immediately place left hand onto floor slightly wider than shoulder width away. Immediately shift upper body to original side with the opposite movement. Repeat by alternating sides. Comments Start slow, gradually increasing speed throughout set. Keep body straight through out movement. Easier Perform at moderate pace until familiar with movement. Balance can be made less challenging by placing feet further apart. Conditioning movements like Push-ups can be use to condition body for this movement and more advanced plyo movements. Push-up Harder Execute movement at fast pace. Elevate feet for greater intensity or to vary angle of exercise. Balance can be made more challenging by placing feet closer together. Also consider more advanced plyo push-up movements. One Arm Plyo Push-up Alternating Plyo Push-up

Classification  Utility: Plyometric  Mechanics: Compound  Force: Push Force (Articulation) Dynamic Shoulder Transverse Flexion / Flexion Transverse Extension Scapula & Clavicle Protraction Elbow Extension Wrist Flexion Static Spine (Thoracic, Lumbar) Flexion Knee Extension