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Strength Program 103

Side Plank Hold

20s

Option:

A. Keep bottom knee on the ground
B. Extend both legs straight (staggered feet will be less intense than stacked feet)

Up Next in Core Demos

  • Alternating Leg Extension
    00:21
    Alternating Leg Extension

    Alternating Leg Extension

    Options:

    A. Bodyweight holding arms up - can decrease intensity by adding a bend in the knee and tapping heel to ground instead of extending leg fully
    B. Hold onto a weight

  • Dead-Bugs
    00:32
    Dead-Bugs

    Dead-Bugs

    Options:

    A. Bend in knee tapping heel to ground
    B. Extending the whole leg
    C. Add tension by pushing hands into thighs (thighs into hands) moving same arm and leg away from the midline

  • Dumbbell Plank Pull
    00:24
    Dumbbell Plank Pull

    Dumbbell Plank Pull

    Options:

    A. From an all fours/quadruped position
    B. High plank position on knees
    C. High plank position on toes

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