Side Plank With Plyometric Shoulder External Rotation

Description

Lie on your side with your legs extended, the foot of the top leg placed in front. Support yourself on your elbow or forearm, aligning your elbow directly below your shoulder. Lift your hips to form a straight line with your body, then hold this position without letting your hips sag. While maintaining this position, hold a ball in the upper hand, with your elbow bent at a 90° angle and kept against your body. Drop and catch the ball repeatedly without changing the position of the elbow.

Settings

Equipment

Small Ball

Positions

Lateral Plank

Muscle groups

Shoulder external rotators