Plank

Not a hold-forever contest — a full-body tension drill done hard for short sets.

Preparación

1. Antebrazos down, elbows under shoulders.
2. Body one straight line — squeeze glutes, tuck ribs, brace abs.

Cómo Hacerlo

1. Hold maximum-tension position: glutes tight, quads tight, fists clenched.
2. Breathe shallow and steady behind the brace.
3. Stop the set when the line breaks — quality over segonds.

Respiración

Short, controlled breaths without losing the brace.

Errores Comunes

• Hips sagging or piking — one straight line, filmed doesn't lie.
• Zoning out for 3 lazy minutes — 20–40 hard segonds beats it.
• Head dropping — neck neutral, gaze at the floor.

Cómo Programarlo

Guía de técnica con fines educativos — no es consejo médico. Si eres nuevo entrenando o trabajas alrededor de una issue? Aplicar para entrenamiento and get a plan built for your body.