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Having a strong core (through all planes of motion) is essential for injury prevention! This exercise progression involves both anti-extension (preventing the lower back from sagging down) and anti-rotation (not allowing the hips to rock) – combining these two will maximize difficulty.

The Progression

  • Knee plank
  • Traditional plank
  • Marching plank
  • Plank with a reach
  • Around the world (ATW) plank

Coaching Corner:

  • Maintain a neutral spine at all times
  • Prevent hips from rocking as the center of gravity shifts as you change position
  • Use controlled breathing, try to synchronize the movement with your breathing (exhale as you reach)
  • Make sure you are smiling (because it feels so great to be healthy)