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The Power Plank

Bored of trying to hold a plank for time that seems never ending?

Here is a new high intensity plank that will get your core activated and worked like no regular plank ever could. And in a tiny portion of the time.

The RKC plank or power plank.

The set up is much the same as the regular plank, bum down, weight on toes and elbows. However your elbows will no longer be positioned under your shoulders but in a reached forward position (45 degree angle ) From here, tense your quads and glutes as hard as possible, creating a position of extreme strength, then activate your core by pulling your elbows toward your toes. Here this needs maximum effort from the tensing and also the drive with elbows and toes pulling towards each other as if we were going to pull the ground together, think of it like an accordion, pulling your elbows towards your toes and your toes toward you elbows.

This plank should only last for 10 seconds. After that 10 seconds you literally should be dropping to the ground before you go again. Look to repeat this 4-5 times, with about 30 seconds rest inbetween. Naturally when you get stronger with it, decrease the rest the time and increase the time in the plank. 

Add this to the end of any workout you do, let us know how you go!

Alex ‘Power Planking’ Stevo

Sick and tired of the same old workout at your current gym? Want to go to a gym that varies it’s programming but also focuses on technique and form, not just lifting as heavy as you can? Then why not register for a free two week trial at your closest RBT.

 

SIGN UP FOR YOUR 28 DAY TRANSFORMATION!

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The Power Plank

Bored of trying to hold a plank for time that seems never ending?

Here is a new high intensity plank that will get your core activated and worked like no regular plank ever could. And in a tiny portion of the time.

The RKC plank or power plank.

The set up is much the same as the regular plank, bum down, weight on toes and elbows. However your elbows will no longer be positioned under your shoulders but in a reached forward position (45 degree angle ) From here, tense your quads and glutes as hard as possible, creating a position of extreme strength, then activate your core by pulling your elbows toward your toes. Here this needs maximum effort from the tensing and also the drive with elbows and toes pulling towards each other as if we were going to pull the ground together, think of it like an accordion, pulling your elbows towards your toes and your toes toward you elbows.

This plank should only last for 10 seconds. After that 10 seconds you literally should be dropping to the ground before you go again. Look to repeat this 4-5 times, with about 30 seconds rest inbetween. Naturally when you get stronger with it, decrease the rest the time and increase the time in the plank. 

Add this to the end of any workout you do, let us know how you go!

Alex ‘Power Planking’ Stevo

Sick and tired of the same old workout at your current gym? Want to go to a gym that varies it’s programming but also focuses on technique and form, not just lifting as heavy as you can? Then why not register for a free two week trial at your closest RBT.

 

0 Comments

Leave a reply