You’ve made it to Week 6! Great work completing this series. This week we will once again maintain some of the foundational movements for total body strength and stability while introducing one new exercise that will really challenge your core. In previous weeks, we challenged core stability and balance by using single-limb movements. But for this final week we will introduce a rotational component to an already difficult side plank movement. This is one of my favorite exercises to use as a mountain biker because it helps me focus on moving strongly from the hips both when riding straight and cornering on rough terrain.
Before getting started, be sure to warm up well with our Warm-up & Activation Routine.
Week 6 workout at a glance
Deadlift: 5 sets of 8-10 repetitions
Back Squat: 5 sets of 8-10 repetitions
Barbell Reverse Lunge: 3-4 sets of 8-10 repetitions
Lat Pulldown: 2-3 sets of 8-10 repetitions
Kettlebell Pull-Through: 2-3 sets of 8-12 repetitions
Side Plank Dumbbell Pass: 2 sets of 8-12 repetitions per side
Progressions and regressions
Side plank dumbell pass
To regress this movement, first try without weight in your hand. Work on just the rotational movement from a full plank position. To further regress this one, move to your knees as with the regression for the normal side plank to limit the amount of body weight you’re holding up.
As this movement is already a progression of the side plank, you can further progress it by adding your creativity or adding additional movements to satisfy your sport needs. For example, you could combine this into a routine where you complete your rotation and then add hip abduction before starting your next repetition.
Pitfalls and warnings
Side plank dumbbell pass
- Drooping hips: Similar to the standard side plank, if you find that you have trouble holding a straight line, go from your feet to your knees to reduce the weight being held up. Over time you will be able to get into that strong plank position.
- Flexing the neck: Once you’re in position, it’s tempting to take a look down at the perfect plank you just scored! Avoid this temptation. Instead, give your chin a little tuck, keep your gaze forward and imagine someone drawing a straight line from the ears right through the hips, knees, and ankles. Hold that strong position.
- Pushing the butt back: This sometimes goes along with our admiration of our perfect form. As you pitch the neck forward, or as you start to get fatigued, it’s easy to “break” at the hips and allow the butt to push backward. Pay attention to this and keep that nice straight line in mind the whole time. Focus on your breathing to take your mind off any shaking muscles as you extend your duration.
Want to catch up on previous weeks? Check them out here:
Fast Talk Labs’ Strength Training Series: Week 1
Fast Talk Labs’ Strength Training Series: Week 2
Fast Talk Labs’ Strength Training Series: Week 3
Fast Talk Labs’ Strength Training Series: Week 4
Fast Talk Labs’ Strength Training Series: Week 5
Ryan Kohler 0:05
Okay, here we are in week six. We’re going to finish up by adding one new exercise to the mix. We have our base of these foundational exercises we’ve been doing for the last five weeks, now we’re going to add one of my favorite core workouts, which involves a little bit more rotation in it. So as with everything, start with light weight, focus on good form, and with that, let’s go into our first exercise this week: the deadlift. For week six, we’re going to increase our deadlift to 5 sets of 8 to 10 reps. Here we go.
Side Plank Dumbbell Pass
Ryan Kohler 1:56
So for week six, we’re going to finish out with one new exercise. This is a core exercise that has a rotational component to it. This is one of my favorites. And what it is, is a side plank with a dumbbell pass. So we’re going to start off by getting into our side plank position. Hopefully you have enough of these under your belt after the last few weeks to hold this strongly, number one, then we’re going to take our dumbbell and extend it overhead toward the ceiling. We’ll proceed to rotate down, pass it through, and then come back up nice and strongly like that. So let’s get started.
Side Plank Dumbbell Pass Regressions
Ryan Kohler 2:28
So if you find that this is a little bit too difficult to start, there’s a few ways that we can make it easier. One is get rid of the dumbbell and just do it with your hand, and you can work on the movement like that. Another option is to come back to our previous plank regression where you go on your knees and start there too. You can start with a hand or you can bring the dumbbell into it and work it that way until you feel comfortable to go into the full plank.
Ryan Kohler 3:14
Alright, so that’ll do it for week six. Thanks for joining us and great job getting through this whole series. Hopefully you learned some new movements, were able to work on your technique to move athletically, and picked up some new tips and tricks that you can use to help you achieve your personal goals or get ready for your events. I’ll see you next time.