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)
