Plank (and Variations)
How: To start, master a basic high plank: Start on all fours with your hands directly under your shoulders. Engage your core, draw your belly button in, and step each foot back into a high plank position. Hold for 30 seconds.
Once you can successfully hold a basic plank for one to two minutes (or several 30-second holds), start adding in variations to see gains.
Forearm Plank: From high plank position, drop down onto your forearms and hold.
X-Plank: From high plank position, lift right hand and left leg up. Stabilize through your core to keep hips square. Return to high plank then repeat on the other side. Continue to alternate for 30 seconds.
Mid-Prairie presents 27th annual Madrigal Dinner with special singing masks Terra Richardson opens the madrigal dinner with a monologue as the jester with jokes directed at the audience. Collette McClellen directs an all-student song during the madrigal dinner on Saturday, Dec. 12. McClellen performed in the first Mid-Prairie madrigal dinner 27 years ago. Posted
By Molly Roberts
Mid-Prairie has presented a madrigal dinner for 27 years in a row director and vocal music teacher Collette McClellen performed in the first annual madrigal dinner in 1993, so she’s seen her fair share of performances.
2020’s dinner, however, was different for obvious reasons.
Tables were spaced further apart, guests squirted sanitizer on their hands before dining, and all of the students wore masks throughout the entire performance, except while eating.