Professional Documents
Culture Documents
Final Ultimate Plank Guide 2013 PDF
Final Ultimate Plank Guide 2013 PDF
PLANK GUIDE
40
PLANK VARIATIONS
FOR LONGER,
LEANER, SEXIER
MUSCLES ALL OVER!
PUSH UP PLANKS FOREARM PLANKS
ABOUT
PAGES 02-24 PAGES 25-33
01
PUSH UP PLANKS Core engaged; belly button into spine
02
ROCKING PLANK
1. Start in push up plank position.
03
PLANK UP DOWNS
1. Start in push up plank position.
04
PLANK KNEE
TWISTERS
1. Start in push up plank position.
05
TRAVELING
PUSH UP PLANK
1. Start in push up plank position.
06
BOSU PLANK TILTS
1. Grab a Bosu ball and turn
it over. Get in push up plank
position with your hands resting
on the turned over Bosu ball. Your
hands should be positioned on
the outside of the Bosu ball with
fingers facing out and gripping
the ball.
07
BOSU PLANK
KNEE TWISTER
1. Grab a Bosu ball and turn it over.
Get in push up plank position with
your hands resting on the turned
over Bosu ball. Your hands should
be positioned on the outside of the
Bosu ball with fingers facing out
and gripping the ball.
08
REPTILE PLANK
1. Start in push up plank position.
09
MISSION
IMPOSSIBLE PLANK
1. Start in push up plank position.
10
SUSPENDED
CROSS TAP
1. Get into push up plank position
with your shins resting on top of
a stability ball.
11
PIKE LEG KICKS
1. Begin in push up plank
position. Raise butt and hips
up and flatten your feet to the
ground. Your body will be in an
inverted V.
12
PLANK ROWS
1. Get into push up plank position
holding dumbbells in each hand.
13
SIDE TO SIDE
SPEED PLANK
1. Start in push up plank position.
14
PLANKING
KNEE TUCKS
1. Start in push up plank position.
15
ALTERNATING
PLANK TUCKS
1. Start in push up plank position.
16
ROTATING MEDICINE
BALL PUSH UP PLANK
17
ARM EXTENSION
PLANK
1. Start in push up plank position.
18
PLANK JACKS
1. Start in push up plank position.
19
PLANK TWIST
ON CHAIR
1. Start in push up plank position
with hands rested on a sturdy
chair and toes on the floor.
20
CHATURANGA
PUSH UP
1. Start in push up plank position.
21
SHIFTING PLANK
WITH TOWELS
1. Start in push up plank position
with a paper plate, hand towel
or gliding exercise disc under
both hands.
22
WHEEL ROLL-
OUT PLANK
1. Grab a power wheel. Get in
push up plank position with your
knees on the ground, and hold
the power wheel on the ground
with it resting slightly in front of
shoulders and chest.
23
PLANK CURL
ON STABILITY BALL
1. Get into push up plank position
with your shins resting on a
stability ball.
24
FOREARM PLANKS Hug all your muscles into
the midline of your body
HOW TO:
Butt aligned with
upper body
1. Get into push up position, but
instead of your hands resting on
the floor, drop to your forearms
with your elbows directly
underneath your shoulders. Heels pushing back
25
BESTIE PLANKS
1. Come into forearm plank
position face to face, with
partners hands 4-5 inches
apart from yours.
HELPFUL TIP
If you do not have a
partner available, get
2. Lift your left hands and
into forearm plank bring them together, meeting
position 4-5 inches in the center.
from a wall and raise
your hands to meet
the wall. 3. Return your hands to the
floor and repeat on the right side
to complete one rep. Repeat,
and continue to alternate sides
each rep.
26
ROTATING STABILITY
BALL PLANK
27
KNEE TAP PLANK
28
BOOTY LIFT PLANK
1. Start in forearm plank position
and place your right ankle behind
your left.
29
ALTERNATING
REACH PLANK
1. Start in forearm plank position.
30
HIP TWISTER PLANK
3. In a controlled motion,
rotate your torso to the opposite
side, dropping your right hip to
the floor.
31
INVERTED V PLANK
1. Start in forearm plank position.
32
DONKEY
KICK PLANK
1. Start in forearm plank position.
33
SIDE PLANKS Hand underneath shoulder
34
SIDE PLANKS Elbow underneath shoulder
HOW TO:
Hips are squared and
raised to keep rest of body
SIDE FOREARM PLANK in a straight, diagonal line
1. Lie on your left side and lift
your body off the ground with
your left elbow on the mat
directly under your shoulder.
35
SIDE PUSH
UP PLANKS
1. Get into side push up plank
position with hand directly under
your shoulder.
36
SIDE PLANK
HIP DIPS
1. Get into side forearm plank
position with your forearm under
your shoulder.
2. In a controlled movement,
lower your hips to the floor as
you inhale. Exhale as you bring
your hips back to the original
position and repeat.
37
SIDE PLANK
TOE TOUCH
1. Get into a side push up plank
position with your hand under
your shoulder and your bottom
leg slightly in front of your top leg
with your bottom foot rested on
its outer side.
38
SIDE PLANK
SUPER CRUNCH
1. Get into forearm side crunch
with your elbow directly
underneath your shoulder. Rest
your top hand behind your head
with elbow pointing to ceiling.
39
SIDE PLANK
KETTLEBELL RAISE
1. Get into side forearm plank
with elbow directly underneath
shoulder, but keep your bottom
hip and leg on the ground.
40
SIDE PLANK STAR
1. Get into side forearm plank
position with top hand resting
on waist.
2. In a controlled movement,
raise top leg up as high as you
can while staying balanced,
and simultaneously extend top
arm straight up from shoulder
toward ceiling.
41
REVERSE PLANKS
GENERAL
HOW TO: INSTRUCTIONS Elbows and hands under shoulders
Core engaged;
belly button to spine
1. Start with palms on the ground
directly beneath shoulders with
fingers facing feet.
42
TABLE DIPS
1. Start in reverse plank
position, but instead of having
legs fully extended, bend at
knees so youre in a reverse
tabletop position.
43
REVERSE PLANK
LEG LIFTS
1. Start in reverse plank position.
44
SINGLE LEG PLANK
1. Lie down on floor with your
knees bent and feet rested on
floor. Keep arms straight down
at your sides, palms down.
45
REVERSE PLANK
ON CHAIR
1. Grab a sturdy chair. Get in
reverse plank position with your
feet resting on chair and hold.
46