Plank Variations

"Get your mind Wild."
― monkii Saying

The specs:
Pushup Plank 
3-5 sets of 1-minute each.
Rest 1-2 minutes between each set.

Superman Plank
3-4 sets of 10-20 seconds each.
Rest 1-2 minutes between each set.

Single-Arm Superman Plank
3-4 sets of 3-7 seconds each.
Rest 1-minute between each set.



This week's workout and podcast recording was a great opportunity to enjoy some environmental conditioning as well as get in a solid monkii session. On the hike out to film and record, it was a full-on snowstorm which cleared up just as I finished recording. It would have been easy, and probably quite enjoyable to just chill and drink coffee all day, but embracing a mindset of 'rain or shine' will greatly increase your time both outside and having adventures. I can't remember where I heard this idea, but I've come to fully believe that the 'suffering' is what makes everything better. Yes my hands were numb and I was cold. However, it was not going to kill me and when I got to monkii HQ the coffee tasted really really good.

We've explored planking in a similar fashion as today's workout in a previous video, however, the slight nuance of having an overhead setup changes the difficulty of the exercises and definitely makes them wilder. These three exercises are an excellent progression if you are looking to advance your core strength. BEWARE the Superman Planks and Single-Arm Superman Planks. These are extremely wild versions of the Plank and it is critical that you maintain a hollow body position so you do not injure your back. I like to use these exercises as core finishers after my main workout.

On Episode #2 of the Live Wild Or Die Podcast I talk about how to see the monkii training potential in any environment. I also share some of the more unusual monkii workout locations I've encountered over the years as well as how to combine different training modalities with monkii bars. Lastly, I am excited to announce that the Live Wild Or Die Podcast is now on iTunes. Please subscribe!

Feel free to reply to this email with questions that you'd like answered on the Podcast.

You can listen/view the LIVE WILD OR DIE Podcast a few different places:
1) Listen on iTunes by clicking here.
2) Listen on Podbean by clicking here.
3) Download the episode by clicking here.
4) Watch/listen on YouTube by clicking here.

monkii has been shaped by you and we want to hear what you like, dislike, and how we can keep getting better (and thus Wilder). Thanks for listening and get out there and monkii this weekend.
Keep getting wilder!