This week for Muscle Monday I'm sharing a full-body exercise that I love adding to my aerial silks ground warmup. Shoulders, pecs (chest), triceps, core, glutes, and hamstrings get a great workout from this one. It also provides an opportunity to focus on hollow body position.
The plank-forearm plank transition is also beneficial to aerialists because it incorporates elbow extension and pushing (heyyy triceps). Strength in the triceps can help you to access those strong, straight lines from shoulders to fingertips!
Start with 4 one direction and 4 the other direction. You can add multiple sets if you like.
To make these harder, lift the leg opposite of the arm that lowers first for the duration of the exercise. This emphasizes glute and hamstring engagement which is particularly good for balancing aerialist bodies because we do sooo much hip flexion! Plus, we do use those muscle groups a lot for stabilization in aerial movement.
Check out @wakefulascentaerial for the video of this exercise and tag with your best attempt!