On the mornings I train clients, I typically have one hour total to work out, shower, and get to work on time. When I don't have to wait 15 minutes to shower, I have about 40 to 45 minutes max to complete my workout. Efficiency is the name of the game, and having a program prepared with compound movements (working multiple muscle groups at once) has been my lifesaver. One of the exercises I use to save time and get the most out of my workout is the plank with a triceps kickback.
I love this move because it works the transverse abdominis (TVA), also known as the deep core. The tranverse abdominis acts as a girdle and extends from the ribs to the pelvis and wraps around the spine. The TVA muscle helps with stability and is the muscle that gets activated when you sneeze, cough, lift objects, and even have a bowel movement. As you strengthen your core in the plank position, your arms are also becoming stronger. You're holding yourself up with one arm, as you simultaneously lift the other up to perform a triceps kickback. Talk about strength and stability!
If you're looking for a move to challenge you and help improve your core and arm strength, I highly recommend implementing the plank with a triceps kickback into your routine.
Here's how to do it:
- Start in a plank position holding a weight in each hand. Bend your left elbow and pull it up so it's in line with your shoulder.
- Pull your navel toward your spine to engage your abs, which will help you stay balanced.
- Exhale as you do a triceps kickback by extending your left hand behind you. Inhale to bend your elbow. This counts as one rep. Perform the exercise on both sides of your body.
- Complete two sets of 20 reps.