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These multi-planar planks from trainer Alicia Archer prep you for handstands, too.

The plank is still a no-fail core-strengthening move, but if you want it to work harder for you, you must get creative. For example, when New York City-based Equinox trainer and instructor Alicia Archer, who has a BFA in dance from Fordham University and The Ailey School, realized that she could use specific plank variations as a way to better prepare her clients to transition into handstands, she knew she’d struck gold. “Planks have been around forever. It’s really how you tackle them that will make a difference,” says Archer. “A lot of the strength conditioning and proper technique required to perform handstands can be accessed by plank work, allowing you to build from the ground up.” These moves in particular will help you develop scapular protraction, engage your core (creating a stronger ‘wrap’ around your midsection), open up your hips, activate your glutes and improve your flexibility—all while testing your mobility, balance and stability.

Perform up to 3 sets of this workout (with a 30-second rest between each), focusing on your form, alignment and breath, rather than quantity or speed.

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1. Flexed Knee Hip Extension

Start in plank position (palms under shoulders, legs extended behind you, back flat, abs engaged). Lift right leg until it’s parallel to the floor, and then bend knee. Keeping toes pointed toward the ceiling, engage glutes and lift leg up a few inches; lower. Pulse up and down for 8 to 10 reps; switch legs and repeat.

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2. Inverted Hip Extension With Push-up

Start in plank position (with legs extended or knees down on floor). Extend left leg diagonally toward ceiling, and then bend elbows by sides, lowering chest to floor. Push back up and press back, lifting hips into a 3-Legged Dog (body in an inverted V position). Do 8 to 10 reps; switch sides and repeat.

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3. Thoracic Extension with Hollow Hold

Lie facedown with palms on floor under shoulders, head and chest lifted, back slightly arched, legs together and extended behind you. Starting the movement from your core, lift body into plank position and round back slightly toward ceiling. Slowly return to start. Do 8 to 10 reps.

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4. Diagonal Knee Pulls

Start in plank position. Rotate torso to left as you bring right knee in toward left elbow. Repeat, rotating torso to right as you bring left knee in toward right elbow. Do 8 to 10 reps.

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5. Double Leg Hop & Float

Stand with feet and legs together. Hinge forward from hips and place palms on floor, a few inches in front of your shoulders. Press into palms, bend knees, and then hop both feet up, bringing knees in toward chest, lifting feet toward ceiling, keeping upper body in a straight line. Squeeze knees closer in to chest. Gently lower back to start. Do 8 to 10 reps.

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6. Knee Slides

Start in plank position. Bring right knee up beside right wrist. Keeping toes pointed, abs engaged and back flat, “slide” knee all the way up side of your arm, until you reach shoulder level. Slide back down and repeat. Do 8 to 10 reps; switch sides and repeat.

For full article by Lindsey Emery please visit http://furthermore.equinox.com/articles/2016/08/planks?emmcid=emm-newsletter&utm_source=newsletter&utm_medium=email-member&utm_campaign=0811&cid=-Furthermore_08118112016



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Long distance runners are on board; our experts discuss the implications for gym-goers.

In an age of legalization, edibles, and medical marijuana cards, pot’s pushing its way into the health and wellness space: Runners are preaching the powers of pot and professional athletes are endorsing its use in recovery. It seems everyone knows someone who tokes and takes fitness seriously.

Scientific literature on the topic of marijuana and exercise, however, is slim. Since the U.S. government still classifies marijuana as a schedule I drug, it’s hard to study; and only in the past few years have some of weed’s positive health implications become more widely accepted and reported.

But there actually are anecdotal reports that weed can enhance athletic performance, says Arielle Gillman, a researcher at the University of Colorado–Boulder who recently co-authored an article on the topic. “These reports come from all kinds of exercisers—including endurance runners, rock climbers, weight lifters, and hikers.” Of course, the opposite is true, too: “There are plenty of people who state that marijuana makes them feel tired or lazy, and thus, makes workouts more difficult.”

We asked the experts how a marijuana habit could impact an average workout session. Their thoughts, below:

(1) A high could tune you into your body.
The cognitive effects of cannabis include lower anxiety, changes in how you estimate time passing, and shifts in focus (you “tune into” your body or focus instead on your surroundings), says Gillman. When it comes to exercising high, researchers tend to extrapolate: “We can speculate based on what we do know about how marijuana impacts people psychologically in non-exercise contexts.” And a large part of exercise performance is psychological, says Gillman. So, she notes, it’s fair to assume that feeling a little less stressed, a little more focused, and like time is flying by could all help with performance.

(2) Cannabinoids might boost motivation.
It’s often believed that the runner’s high is caused by endorphins. But scientists have more recently discovered that that ‘feel-good’ feeling from movement also comes from your body’s version of cannabinoids (which are in pot), called endocannabinoids. Since these receptors in your brain interact with the brain’s reward pathways, exercise becomes rewarding, many researchers agree.

To this extent, it’s possible that cannabinoids (like those in marijuana) may have beneficial effects on exercise motivation, says Gillman. But it’s too soon to suggest toking as a technique for never missing a workout: Cannabis could also interfere with your body’s endocannabinoids, making you less likely to make that a.m. run, says Gillman.

(3) Buzzkill: Smoke will (still) hurt.
“We know that smoke can be detrimental to performance,” says Gillman. That could be why athletes who do use may be more likely to turn to a vaporizer or choose edibles, she notes. It makes sense: One study in The Harm Reduction Journal found that those who vaporize instead of smoking report fewer respiratory symptoms.

(4) Pot could help your DOMS.
In the states where medical marijuana is legal, one of the intended conditions is pain. And to this extent, it’s certainly possible pot could be a part of a healthy cool down, says Gillman. That’s because there is a good amount of research that shows cannabis can reduce pain, inflammation, and muscle spasms in humans. If you’re going to try it, look for a potent pain-relieving cannabinoid called cannabidiol (CBD), says Gillman. “It’s possible that anti-inflammatory properties of some forms of cannabis could help with sore muscles.” CBD is truly therapeutic: It’s non-psychoactive, so it won’t make you high.

To view full article by Cassie Shortsleeve, please visit: http://furthermore.equinox.com/articles/2016/04/exercise-and-marijuana?emmcid=emm-newsletter&utm_source=newsletter&utm_medium=email-member&utm_campaign=0420&cid=-Furthermore0420_B4202016