Wall Assisted Plank Walkout

Set-up: Get on your hands and knees with the bottom of your feet pressed firmly against the wall. Start with your hands under your shoulders and knees under your hips. Perform full back flexion by rounding the back, then full extension by curving the back, then move to the halfway point inbetween to feel your neutral spine position. Once you have established neutral spine, make sure you maintain this through the entire exercise.

Action: Press your feet into the wall and push back with your hands on the ground to feel your body compress between those two points of contact while maintaining your neurtal spine position. When you feel this compression, lift your knees just slightly off the ground. Hold for two breath cycles and return to the ground. Next, step your hands forward and repeat the process while extending the knees and hips to maintain the compression as you walk out into the longer plank position. Keep hands under the shoulders and firm contact with the full foot against the wall. If at any point you unable to maintain the neutral spine position, step back to a shorter plank position that you are able to maintain neutral spine. Only walk out to positions that you can maintain a strong connection and compression between your hands and feet while maintaining a neutral spine. You can develop the ability to walkout into a full plank over time if you are not able to achieve a full plank right away.

Return: After walking out to the point that you are successful, begin the process of stepping back toward your starting hands and knees position. If at anytime fatigue is a factor, simply walk all the way back to start or lower yourself to the ground to complete the exercise.