Plank
Not a hold-forever contest — a full-body tension drill done hard for short sets.
Core, ShouldersNoneBeginner
Setup
- Forearms down, elbows under shoulders.
- Body one straight line — squeeze glutes, tuck ribs, brace abs.
How To Do It
- Hold maximum-tension position: glutes tight, quads tight, fists clenched.
- Breathe shallow and steady behind the brace.
- Stop the set when the line breaks — quality over seconds.
Breathing
Short, controlled breaths without losing the brace.
Common Mistakes
- Hips sagging or piking — one straight line, filmed doesn't lie.
- Zoning out for 3 lazy minutes — 20–40 hard seconds beats it.
- Head dropping — neck neutral, gaze at the floor.
Coach Sam's cue: Squeeze everything like the floor might collapse.
Programming It
| Goal | Sets | Reps | Rest |
|---|
| Strength | 3–5 | 4–6 | 2–3+ min |
| Muscle | 3–4 | 8–12 | 60–90 sec |
| Endurance / Conditioning | 2–3 | 15–20 | 30–45 sec |
Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.