Pick 1-2 variations and do them for 30-60s each

Beginners:

Forearm Plank: https://youtu.be/4ipd7IbsKZs?t=55

• In a prone position, prop your weight on your forearms and toes.
• Keep a straight line from your head to your feet and brace your abs to maintain a neutral position

Pushup Plank: https://youtu.be/4ipd7IbsKZs?t=10

• In a prone position, prop your weight on your hands and toes.
• Keep a straight line from your head to your feet and brace your abs to maintain a neutral position.

Pushup Plank Shuffle: https://youtu.be/4ipd7IbsKZs?t=61

• In the Pushup Plank position, take two steps to the left and then two steps to the right.
• Alternate with your left arm and right leg and then your right arm and left leg

Intermediate:

Sidearm Raise: https://youtu.be/4ipd7IbsKZs?t=20

• In the Pushup Plank position, raise your left arm so it’s parallel to the ground.
• Hold for two seconds and return to the starting position.
• Repeat on the right side. Maintain a neutral spine position for the duration of the exercise.

Frontarm Raise: https://youtu.be/4ipd7IbsKZs?t=36

• In the Pushup Plank position, raise your left arm so it’s parallel to the ground.
• Hold for two seconds and return to the starting position.
• Repeat on the right side. Maintain a neutral spine position for the duration of the exercise

Spiderman Plank: https://youtu.be/4ipd7IbsKZs?t=86

• In the Pushup Plank position, bring your left knee to your left elbow and hold it for about two seconds.
• Return to the starting position and repeat with your right leg

Advanced:

ForeArm to Pushup Plank: https://youtu.be/4ipd7IbsKZs?t=74

• Begin in the Pushup Plank position and carefully lower yourself to the Forearm Plank position.
• Alternate positions for the duration of the exercise

Two-point Plank: https://youtu.be/4ipd7IbsKZs?t=131

• In the Pushup Plank position, raise your left leg off the ground while lifting your right arm at the same time.
• Your left leg should be about 12-18” off the ground and your right arm should be parallel to the ground.
• Hold for about 2 seconds and then return to the starting position.
• Repeat wiith the opposite leg and arm.

Two-point Plank Forearm Position: https://youtu.be/4ipd7IbsKZs?t=150

• In the Forearm Plank position, raise your left leg off the ground while lifting your right arm at the same time.
• Your left leg should be about 12-18” off the ground and your right arm should be parallel to the ground.
• Hold for about 2 seconds and then return to the starting position.
• Repeat with the opposite leg and arm

Purpose

Planking is a versatile exercise as it works on many areas of the body:

• Rectus Abdominus (these are what you see if you have six-pack abs)
• Internal and external obliques (the part of your abs on the side of your torso)
• Transverse Abdominus (the deepest part of your abs that support your spine)
• Lower Back
• Hips
• Glutes

• Lie face-up with arms out to the sides palms down (T).
• Raise legs 90% and touch the floor with outside foot.
• Inhale as you lower legs inhale as your raise them.

Purpose

Midsection flexibility and external & internal obliques

• Do not EVER let your legs touch the ground
• Keep your legs straight
• Keep your hands flat on the ground

Purpose

• Works lower abs that powers your knee drive
• Works your external and internal obliques to maintain trunk stability