Downdog to Plank: Your White Label Exercise Explainer of the Week

Downdog & plank …  both poses are so good on their own, but when you combine them and flow seamlessly between them, you get pure greatness! 🚀

This week’s White Label Exercise Explainer is just that – Downdog to Plank – moving from one to the other.  Working the core, shoulders, quads, glutes … stretching out the full body … and rocking this awesome move!

Coaches – awesome news – I’ve created this content for you to rebrand & reshare.  This is a FREE resource for you.  ‘Steal’ the copy below … and edit the image and videos for this explainer to add your own branding to them.   

Check out the video to see the explainer in action … then keep reading … your white label editable links are below …

Let’s break it down, step by step, ensuring your clients master each move with impeccable form and technique:

Downdog … aka Downward Facing Dog:

Form: Start strong in a high plank position, hands shoulder-width apart, and feet hip-width apart. As you lift your hips up and back, visualize forming an inverted V with your body.

Coaching Cues: Emphasize the importance of pressing through the palms, lengthening the spine, and engaging the core for stability. Keep those heels reaching towards the ground while maintaining a gentle bend in the knees.

Common Mistakes: Watch out for any arching of the back or locked elbows. Remind your clients to keep that back flat and those elbows soft to avoid strain.

Plank Pose:

Form: Transition smoothly into a high plank, aligning shoulders over wrists and creating a straight line from head to heels.

Coaching Cues: Encourage activation of the core, glutes, and thighs to maintain a solid plank. Ensure the neck stays in line with the spine, with a gaze slightly forward.

Common Mistakes: Be on the lookout for sagging hips or a rounded upper back. Cue your clients to engage the muscles, protracting the shoulder blades, and maintaining a strong upper body position.

How to Combine them together into 1 seamless, awesome move:

Smooth Movement: Guide your clients through the transition with grace and control, initiating from the core & hips.

Coaching Cues: Stress the importance of initiating the movement from the center, drawing the belly button towards the spine as they shift forward into Plank, then lifting the tailbone up as they press up & back into downdog.

Common Mistakes: Watch for jerky movements or loss of core engagement during the transition. Encourage mindfulness, control and stability throughout.

This is an absolutely delicious move – that I know your clients are going to LOVE  💪✨ 

Steal this content – rebrand and reshare it!  Click the links below to edit the resources in Canva …

Edit the white label image >

Edit the white label video in horizontal >

Edit the white label video in vertical >

Need more white label workout content? 

Each week I post FREE white label coach resources on the blog – my trainer tip of the week on Tuesdays … an exercise explainer on Thursdays … and the workout of the week on Fridays.

Stay tuned to my blog for lots more free white label content coming your way!  Here’s the link >

AND!!  TOMORROW, Friday March 1 – I am officially opening the Pre-LAUNCH PARTY to Healthy7 – my newest White Label Health & Fitness Program!  It’s a 7 week program, focusing on the 7 habits we know matter: 

Yoga – Clean Eating – Strength Training – Hydration – Walking – Mindfulness – Sleep.  

This is a 7 week course – where each week we learn a new habit.  Yoga & Strength weeks include full length workout/yoga videos.  The other weeks have a week long course to really deep dive into each of the habits.  

In my usual style, the full program is built in a results-driven, realistic & do-abble, super fun & engaging way!  And it’s all white label!  Slap your own logo on it and SELL!!  This is a program that WILL bring in the profits for you 🙂

 Contact me for all the info and to be added to the pre-launch party.  The party starts TOMORROW (March 1)

Eeeks – so excited!!!  We’re having soooo much fun around here – and we’re just getting started 🙂

Stay awesome friends!!

Xoxo ~ Ro ~ Your Online Fitness Specialist

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