Moves/zHip Thrusts & Spiderman Planks

zHip Thrusts & Spiderman Planks

ID: 228

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Exercise Type:
Core Resist
Contraindications:
None
Equipment:
Floor Based
Applicability:
Focus
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. If the position breaks down, rest and reset rather than grinding through poor form.
  2. 2. Avoid compensation patterns; if form breaks, address the limiting factor.
  3. 3. Establish a stable base before adding any dynamic component.
  4. 4. Engage the core before initiating any movement.

Regression:

Perform a static hold (plank or pallof press hold) before adding movement to the drill.

Progression:

Add a dynamic component while maintaining the static resistance: hip tap, shoulder tap, or arm reach.

Common Problems:

Leaning away from the load instead of resisting it — reinforce the neutral position with external feedback.