1st Faculty of MedicineCharles UniversityInstitute of Physical Education
otrnk 03.05.2021

Challenge #3 Plank and push up modifications

 

Challenge #3

You can practice the plank and the push ups almost everywhere and here are a few modifications.
Which one are you able to do?

Level No. 1 - 1 point
- start in the plank with your knees support and take off your hoodie
- smoothly turn to the reverse plank - triceps push ups - 3x
- finish at the start position – biceps push ups – 3x

Level No. 2 - 2 points
- start in the classic plank, take off your hoodie
- turn to the left-side plank, right hand up - hold for 5s
- the reverse plank - triceps push ups with the one leg support (the both left and right) 2x2
- turn to the right-side plank, left hand up - hold for 5s
- finish at the start position – biceps push ups with the one leg support (the both left and right) 2x2

Level No. 3 - 3 points
- take off your hoodie in the plank
- plank L hand, R leg – hold for 10s
- plank R hand, L leg – hold for 10s
- the left-side plank, right hand and leg up - hold for 10s
- the reverse plank - triceps push ups – 5x
- the right-side plank, left hand and leg up - hold for 10s
- turn, push ups on the left and right hand – 2x2
- „diamond push ups“ (fingers touched) - 2x
- push ups with a clap of hands – 5x

Bonus - 4 points

Are you able to do Level 3 and put on your hoodie ?

Submit the results of your efforts via FORMS
https://forms.office.com/r/VqsJaXBvcW
The form is available only to 1.LF students by logging in to the faculty account,
ID number@cuni.cz and then authorization via CAS.

Good luck!
Your teachers


 

 

number of views: 504 author: otrnk, last modification: otrnk, 03.05.2021
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