FRONT PLANK
CORE • 1m 0s
The Front Plank trains your anterior core to resist lumbar spine extension. And you must first master the plank before you master the pushup. It can be performed on the forearms or hands. The forearm variation is more of a strength challenge where the longer-lever hands variation is more of a stability challenge. Train both positions for best results. Make it easier by elevating the hands. Make it harder by elevating the feet.
The classic progression is flowing from 4 to 3 to 2 points of contact to increase the stability demands in the following order:
Both Hands & Feet
1-Leg
1-Arm
Opposite Arm & Leg
The 5-Second Box Breath Plank is my favorite variation because it strengthens your most important core muscle, the diaphragm:
- 5-second inhale through nose into belly
- 5-second breath hold
- 5-second exhale through mouth
- 5-second breath hold
That’s 1 rep or breath cycle that takes 20 seconds to complete. Do 3-6 reps or hold for 1-2 minutes.
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SIDE PLANK
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BACK PLANK
The Back Plank (or Bridge) trains your posterior core to resist flexion. Consider it a reverse front plank. This drill is a must to offset the damaging effects of prolonged sitting by activating the glutes and mobilizing the hips. Adding a mini-band above the knees increases lateral hip activatio...
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CRAWLS
Quadruped movement sets the stage for sound bipedal movement. That’s why you must first learn to crawl before you can walk. The Bear Crawl works the anterior chain or the frontside of your body. Think of it as a moving plank. The Crab Crawl works the posterior chain or backside of your body. Thin...
