{"id":6647,"date":"2021-11-30T16:42:13","date_gmt":"2021-11-30T14:42:13","guid":{"rendered":"https:\/\/thebiokinetick9.com\/?post_type=tva_lesson&p=6647"},"modified":"2023-07-05T21:23:17","modified_gmt":"2023-07-05T19:23:17","slug":"platform-plank","status":"publish","type":"tva_lesson","link":"https:\/\/thebiokinetick9.com\/biokinetic-k9\/course\/platform-plank\/","title":{"rendered":"Platform Planks"},"content":{"rendered":"

Live Discussion Timestamps on Platform Planks<\/h3>\n

00:00 Strength Program – The Plank01:18 Your progress and what these exercises are about 08:32 Checking in on your progress10:00 Stretching for strength12:28 The plank is an isometric exercise20:23 Extension in sport24:01 Strength while in hip extension28:46 Plank vs Stretched Stand34:26 What to look for in posture38:56 Progression40:09 The Plank in sport42:03 Questions 42:12 Question on pumping the muscles while in a plank46:12 Rushing leads to flexibility, not strength<\/span><\/p>\n

How to perform the exercise:<\/h3>\n

This is the introduction to the Plank exercise.<\/p>\n

The Plank an important core strengthening exercise.  It strengthens the core and hip flexor muscles WHILE<\/strong> they are being lengthened or stretched.<\/p>\n

Remember to always start any stretching exercise once the dog is warmed-up.<\/p>\n

\n

IMPORTANT:<\/strong><\/h6>\n

ALL muscles<\/strong><\/em> are in their weakest position when they are being worked from a fully stretched position or they are at their end range.<\/strong><\/p>\n

This is why it is so important to work to address fundamental weakness that occur at the end of a range in movement with a formal conditioning exercise.<\/p>\n

This is particularly true for dogs who are active in sport and even more so if that sport requires the hips to be fully extended at any point such as jumping in agility, frisbee, dock diving, fighting a helper in full extension or sprinting at full extension such as in a double suspension gallop. <\/p>\n

Place two platforms apart, allowing your dog to stand with their front feet on one platform and their back feet on an ANGLED platform (see the picture below). <\/p>\n

The position is similar to the square stand, only that the dog is more stretched in the rear end which is supported by the angled rear platform. The front feet remain under the shoulders.<\/p>\n

Aim for a smooth curve from the head, through the shoulder blades, along the spine and back into the pelvis.<\/p>\n

Hold that position for the number of seconds indicated below. This is considered one repetition.<\/p>\n

\n

When finishing a repetition always move your dog BACKWARD<\/em><\/span><\/strong> into a “counterpose”\/half-bow or neutral stand as this will release the hips and psoas area and prevent hyper\/over extension of the spine and hips<\/strong><\/em>.<\/p>\n

It is SUPER IMPORTANT <\/b>that the dog ALWAYS<\/b> be released from the exercise this way.<\/p>\n

NEVER <\/b>release the dog forward while in the plank position – practice to do this right from the beginning.<\/p>\n

Releasing forward from the extended plank position will force the psoas to first overextend and then contract sharply as soon as the rear foot leaves the platform. An open kinetic chain is formed placing a fully loaded and fully extended muscle in great danger of getting a sprain\/strain type injury (similar to the extension created during the long bite in IGP)<\/p>\n<\/p>\n

Equipment setup for the Plank: <\/h3>\n

One platform set up at an angle for the rear feet to step unto. An angle of approximately 30-degrees is super.  Make sure it is not too steep so that the dog’s feet slide down. <\/p>\n

IMPORTANT:<\/span><\/strong> ensure that the platform is angled (+\/- 30-degrees when starting), stable, sturdy and non-slip on the surface!<\/p>\n

This prevents the dog from \u201changing on by his toenails\u201d when stretching forward on a flat board. “Hanging on by his tippy toes” can be super risky to the psoas – especially when starting out. It is especially important to have a closed kinetic chain (feet touching a stable surface) to provide strength and stability to this exercise.<\/p>\n

\"\"\"\"<\/span>\"\"\"\"<\/span><\/p>\n

Muscles Worked:<\/span><\/h3>\n
    \n
  • Primary core strengthening (around stomach, back [topline and posture] and butt)<\/li>\n
  • Balance and stabilization (shoulders, spine and hips)<\/li>\n
  • Body awareness<\/li>\n<\/ul>\n

    When at full hip extension, the back legs are extended way behind the dog and no longer provide support to the spine and loin underneath the pelvis. <\/p>\n

    This places a huge burden to the muscles having to hold the spine level, especially the muscles supporting the top and underside of the spine, the abdominal muscles, the iliopsoas as all these muscles must engage to hold the body level, prevent the hips from collapsing\/dipping and maintain spinal stability. <\/p>\n

    The same thing happens when humans perform a plank exercise or push-ups. We must keep our body straight by holding our core strong and prevent our hips from dropping. This is pretty difficult!<\/p>\n

    The front of your dog’s rear legs is targeted to prevent the hips from collapsing too. The sartorius, and quadriceps engage along with the glutes (butt muscles), hamstrings and other hip stabilizers, right down to the muscles controlling the rear feet and toes.<\/p>\n

    Muscles stabilizing the front legs and shoulders bear a full load. The shoulder blades along with the shoulder and elbow stabilizers and muscles running down the back of the front legs into the wrists\/pasterns and into the bottom of the front feet.<\/p>\n

    Yes! This is a big exercise!<\/strong><\/p>\n

    \"\"\"\"<\/span>\"\"\"\"<\/span><\/p>\n

    \n

    Key Checkpoints for Form in the Standing Position:<\/h3>\n

    Many things can go wrong in this exercise. Keep alignment and don’t push for too much hip extension too soon!  This is especially true for:<\/p>\n

      \n
    • dogs with more rear angulation, <\/li>\n
    • dogs that have a longer-in-the-loin back and<\/li>\n
    • for long backed\/short legged dogs.<\/li>\n<\/ul>\n
      Watchpoints:<\/h5>\n
        \n
      1. Topline:<\/strong> Neutral for the breed. As you progress the topline will become slightly extended. Caution<\/span><\/strong>: ensure that there is no arching either up or down in the spine. If the spine is dipping or hanging down, you may have progressed too quickly, and your dog is not strong enough yet for the position. Dial back and take a step backwards.<\/li>\n
      2. Head and Neck:<\/strong> Ensure to try starting and finishing with his muzzle parallel to ground, neck neutral and in line with the back. This is influenced by treat placements.  Watch that your treat\/reward is not placed too high causing an arch in the spine or too low placing too much pressure\/weight-bearing onto the shoulders, causing less stretching and strengthening impact onto the core (hip flexors, quads, or iliopsoas)<\/li>\n
      3. Front feet:<\/strong> Paws neutral for your dog and both feet aligned, equal weight distribution from left to right, slightly in front of the shoulders. This is not always easy<\/strong>, especially in the beginning when your dog is trying to figure out what is going on, but as you progress remember to look for these checkpoints to become a regular occurrence.<\/li>\n
      4. Elbows:<\/strong> Ensure that elbows are not flaring out.<\/li>\n
      5. Stifles (Knees): <\/strong>Pointed forward to the front of your dog without rotating out (abducting).<\/li>\n
      6. Back feet:<\/strong> Ensure rear foot contact throughout the exercise.  As the dog gets tired, they will shift weight to the front legs. Paws neutral for your dog, equal weight distribution from left to right, but ends just behind a natural standing position and behind the hips. This will not be easy in the beginning as your dog figures out what is required. As you progress and your dog can perform the plank exercise with rear feet at a more elevated position, ensure that the rear feet do not elevate higher than the elbow at its maximum elevation.<\/li>\n<\/ol>\n

        \n

        Watch for the following signs of fatigue:<\/h3>\n
          \n
        • Not being able to hold the position for the full timeframe.<\/li>\n
        • Stepping off one or both platforms (specially to sit down)<\/li>\n
        • Refusing to do the exercise.<\/li>\n<\/ul>\n

          Progression:<\/h3>\n

          Increase the holding time in the plank position and add several pumping movements once the hold duration has been achieved in each progression.<\/p>\n

          Progression from there would be to elevate the rear feet – do not elevate the rear feet any higher than the height of the elbows.<\/p>\n

          \n

          Exercise Set Repetitions:<\/h4>\n
            \n
          • Beginner: Perform 1 – 3 repetitions, holding 5-10 seconds each.<\/li>\n
          • Intermediate: Perform 3 – 5 repetitions, holding 10-20 seconds each.<\/li>\n
          • Advanced: Perform 5 – 6 repetitions, holding 20-30 seconds each.<\/li>\n<\/ul>\n

            After your dog has held the position for the required seconds, ask them to slightly “pump”\/reach forward (about 2 – 3 cm \/ 1 inch) for the treat and then relax backward<\/strong>. Ask for 5 repetitions of this pumping\/reaching action and work your way up to 10 for each of the Beginner, Intermediate and Advanced sets when you reach each level.<\/p>\n<\/p>\n

            Exercise Videos<\/h3>\n

            Video – Attica performing the Plank for the very first time<\/h4>\n

            We all start somewhere! \ud83d\ude42 As long as we start! <\/p>\n

            Below is a video of our first ever planking session.  Not pretty, but I was super proud of her!!<\/p>\n

            Notice how we finish the exercise – where she goes backwards, and the front goes down (we continue into a bow for some fun and to relax the iliopsoas).  This becomes particularly important as the dog becomes stronger and one progresses into a more difficult version of this exercise.<\/p>\n

            Video – Artemis – plank front view<\/h4>\n

            As you can see, it takes a few attempts for him to get comfortable, especially getting his front feet neatly aligned. He is standing too narrow in the front with this video.<\/p>\n

            Video – Artemis – side view – holding the plank and then adding some pumps<\/h4>\n

            You will notice that his back feet are not equally firm on the rear platform<\/p>\n

            Video – Attica – plank hold with 5 pumps<\/h4>\n

            Attica needs to get better foot placement, but she is getting there!!<\/p>\n

            Video – Attica has a better plank<\/h4>\n

            Attica’s hold in this plank is better than the first one.  Her rear foot placement is better.  I am happy that she is getting better extension all the time (do not rush this! Too much extension too soon causes a flexible but WEAK muscle)<\/p>\n","protected":false},"template":"","class_list":["post-6647","tva_lesson","type-tva_lesson","status-publish","hentry","tva_courses-bk-9-foundational-strength-program","post-wrapper","thrv_wrapper"],"yoast_head":"\nThe Biokinetic K-9<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/thebiokinetick9.com\/biokinetic-k9\/course\/platform-plank\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Platform Planks - The Biokinetic K-9\" \/>\n<meta property=\"og:description\" content=\"Join Us For Our Live Webinar On This Exercise\" \/>\n<meta property=\"og:url\" content=\"https:\/\/thebiokinetick9.com\/biokinetic-k9\/course\/platform-plank\/\" \/>\n<meta property=\"og:site_name\" content=\"The Biokinetic K-9\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/thebiokinetick9\" \/>\n<meta property=\"article:modified_time\" content=\"2023-07-05T19:23:17+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/thebiokinetick9.com\/wp-content\/uploads\/2021\/11\/Plack-Setup.jpg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data1\" content=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/thebiokinetick9.com\\\/biokinetic-k9\\\/course\\\/platform-plank\\\/\",\"url\":\"https:\\\/\\\/thebiokinetick9.com\\\/biokinetic-k9\\\/course\\\/platform-plank\\\/\",\"name\":\"Platform Planks - 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