Plank progressions 3.0 – Dynamic Options – Advanced

  • This video is focusing on the very versatile and modifiable core exercise known as a plank
  • The plank exercise helps you to strengthen both your back and your abdominal muscles at the same time. This helps to create muscular balance and can improve posture.
  • Remember to take your time getting up or down off the ground. When performing your plank remember to keep breathing.
  • The only equipment you need is your own body weight and maybe a mat or towel for your elbows or hand to rest on.
  • Planks 3.0 takes our original Plank Progression video and the advanced Plank Progressions 2.0 another step further – focusing on more plank options that are dynamic (involve movement) – Some options can even have a cardiovascular component
  • Let’s try…

Plank progressions highlighted in this video

  • The Bird-Dog
  • The Bird-Dog Crunch
  • The Plank to Downward Dog
  • The Downward Dog with Toe Touch
  • The Plank with Body Saw
  • The Plank with Hip Dip
  • Modified Mountain Climbers
  • Mountain Climbers (Forward and Across)
  • The Side Plank with Hand to Toe
  • The Side Plank with Hip Drive
  • The Prowler Plank
  • The Push Up
  • The Plank with Toe Tap
  • The Plank Jack
  • The Plank Jack with Shoulder Tap
  • The Plank with Air Jack
  • The Bear Plank with Shoulder Touch
  • The Bear Plank with Twist
  • The Bear Plank Run
  • The Spiderman Plank with 3 Taps
  • The Spiderman Lunge
  • The Spiderman Lunge with Twist
  • The Reverse Inchworm
  • Inchworm Combinations
    • Jack
    • Push Up
    • Twist

Advanced resistance training disclaimer

  • This is an unsupervised online exercise video. We advise all participants to review their current exercise/fitness level to determine if this session is appropriate for you.
  • If high intensity exercise is new to you please discuss with your physician, prior to participating.
  • Do not start an exercise session if you are feeling unwell and discontinue exercise if symptoms arise. Symptoms may include but are not limited to; shortness of breath, chest pain, dizziness, light-headiness. If you develop worsening symptoms that are not relived by rest – seek medical attention.
  • Remember you are in control of your own workout. Exercise at your own level/pace.
  • Please complete a 3-5 minutes warm up prior to starting this exercise routine.

Want more information?

  • Speak to an Exercise Therapist.
  • Check out some of our other Core focused exercise demonstrations: