Plank

 

Summary: Oh yes... It's time to plank! We have taken the age old plank workout to an entirely new level. Attach the band to the D-ring and hit the ground ready to work. Simultaneously work the core, lower body, and upper body with confidence.

Time: 24 Mins.

Intensity: 6/10

 

 

Side Plank Hold (30 Secs Each)

Position the body up sideways on the forearm and downside foot. Form a straight line from head to feet. The top hand is extended to line up with down arm.

Hold the up position working to keep glutes squeezed and hips up.

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Side Plank Reach-Under (10 Reps Each)

Position the body up sideways on the forearm and downside foot. Form a straight line from head to feet. The top hand is extended to line up with down arm.

Reach the band hand under body as if attempting to grab something behind the body. Follow the band hand with the eyes. Hold underneath for 1 count. Return to starting position in controlled manner.

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Side Plank Hip Dips (10 Reps Each)

Position the body up sideways on the forearm and downside foot. Form a straight line from head to feet. The hand is extended to line up with down arm while holding the top handle.

Dip the bottom hip to make contact with floor. Hold for 1 count. Return to starting position in controlled manner.

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REST: 30-60 Seconds

REPEAT

 
 

1 Arm Plank Hold (10 Secs Each)

In all-4-up position on forearms and feet. Form a straight line from the head to feet. Bring the hand up and out and hold for 5 count.

Keep the core tight and the glutes squeezed. Return to starting position in controlled manner and repeat with opposite side.

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Opposite Plank Reach (10 Reps Each)

In all-4-up position on forearms and feet. Form a straight line from the head to feet. Keep the core tight and the glutes squeezed.

Reach the opposite arm and leg out. Hold for 3 count. Return to starting position in controlled manner and repeat with opposite side.

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Plank Pull Through (10 Reps Each)

In all-4-up position on the forearms and feet. Form a straight line from the head to feet. The band is attached to opposite hand and foot. Start with hand extended at 6 inches. Keep the core tight and the glutes squeezed.

Reach the extended hand inward towards opposite foot. Hold for 3 count. Return to starting position in controlled manner and repeat with opposite side.

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Plank Jack (10 Reps)

In all-4-up position on hands and feet. Form a straight line from the head to feet. 

Keeping your hips as level as possible, jump both feet out to hip width +2, similar to a jumping jack stance. Jump your feet back to the starting plank position.

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REST: 30-60 Seconds

REPEAT

 
 

Plank Walk (10 Reps)

In all-4-up position on hands and feet. Form a straight line from the head to feet. 

Lift and bring the directional side foot and hand about 18 inches to the same side. Lift and bring the backside hand and foot about 18 inches in the same direction.

 

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Ski Jump (10 Reps)

In all-4-up position on hands and feet. Form a straight line from head to feet. Keeping the feet together, jump them up and to the outside of the right hand. Keep the hands in place and engaging the core.

Jump them back to the original plank position. Jump the feet up and to the outside of the left hand and back to plank again. Jump them back to the original plank position.

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Plank Delt Row (10 Reps)

In all-4-up position on forearms and feet. Form a straight line from head to heel. The band is attached to opposite hand and foot. Bring the hand up to eye level.

The elbow will follow the hand. Hold for 1 count. Keep the core tight and the glutes squeezed. Return to starting position in controlled manner and repeat with opposite side.

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REST: 30-60 Seconds

REPEAT