5050

Plank cont’d

50

Advanced Movements

Ups and

Downs

M W

Assume the Forearm/Feet Plank position.

From this position move to the Hand/Feet

Plank position and then back to the

Forearm/Feet Plank position. Repeat.

Side Ups

and Downs

Assume the Hand/Feet Side Plank position.

Lower your hip to the ground and then raise

it as high as you can. Repeat.

Assume the Forearm/Feet Plank position.

Now raise one arm off the ground and

forward so that it is parallel with the ground

and simultaneously raise the opposite foot

a few inches or more off the ground. Hold

the position and then switch.

One Foot/

One Arm

Plank

Assume the Hand/Feet Side Plank position.

Simultaneously raise your arm and leg

toward the sky and then return them to the

starting position.

90

seconds

90

seconds

45

seconds

45

seconds

45

seconds

45

seconds

90

seconds

90

seconds

Hand/Feet

Side Plank

w/ Raises

Advanced Bodyweight Plank Variations