Got any pictures of what you mean by these? I’m getting some weird mental pictures trying to figure out what these are.[/quote]
Plank position, touching pinky-to-pinky
From the position pictured above, pick up the right hand, lightly tap the left pinky, then return to start. Repeat with the opposite side.
Make sure to move deliberately, not quickly, with each rep taking about one full second. Only move the arm, not the torso.
Plank position, touching toe to heel
From the position pictured above, pick up the right foot, move it laterally to gently touch the heel of the left foot, then return. Repeat with the opposite side.
Again, move deliberately, not quickly. Each rep should also take about a second, and only the leg, not the hips, should be moving.
The main point of these is to add some dynamic movement to the standard plank, which brings the core into play that much more. Also, for most of each repetition, you’re only being supported by three base points instead of four (two feet and one hand in the first exercise, two hands, one foot in the second). This also makes it more challenging.
I first got the idea after I read about some college track teams using plank variations, moving arms/legs in different patterns, with their warm-ups. It seemed to make sense, and I really like the dynamic/static aspect of it. It just seems to wake up the shoulders, hips, elbows, knees, ankles, and wrists.