About This Elite Plank Routine
When standard planks and basic variations no longer challenge you, this gauntlet delivers the next level. The routine combines single-arm planks, bird dog holds, and leg lift progressions to test your core stability from every angle. This is comprehensive plank work for those who have earned it.
What This Routine Targets
This gauntlet addresses total core control across multiple planes. You’ll work anti-extension through front planks, anti-rotation through single-arm and bird dog variations, lateral stability through side planks, and integrated control through leg lift combinations that challenge everything simultaneously.
What’s Included
This five-minute routine includes ten plank variations. Each hold lasts thirty seconds, progressing from basic positions through increasingly demanding variations. You’ll work through both high plank and low plank versions, covering single-arm, bird dog, side plank, and leg lift progressions.
Who Should Try This
This gauntlet serves elite practitioners who can hold basic and intermediate plank variations without difficulty. It works as a serious standalone core session or as the ultimate finisher after any workout. Don’t attempt this until you can hold standard planks with perfect form for extended periods.
Tips for Best Results
The single-arm and bird dog variations require exceptional anti-rotation control. Fight to keep your hips level and your body in one straight line. If you feel yourself twisting or sagging, that’s your current limit. Work to extend clean form rather than grinding through with compromised positioning.
Hand Plank
Duration: 0:30
Hold a high plank to build full-body tension and sharpen your core control.
Difficulty: Beginner
Instructions
- Start on hands and knees, then step both feet back to form a straight line from head to heels.
- Brace your core and press the floor away through your palms.
- Hold the strong plank position with steady breathing.
Tips
- Gaze slightly ahead of your hands to keep the neck neutral.
Adjustments
- Drop to your knees while maintaining a long line from knees to head for a lighter version.
Hand Plank Leg Lift
Duration: 0:30
Lift one leg in a plank to spark your glutes and make your core work overtime for stability.
Difficulty: Intermediate
Instructions
- Begin in tabletop, then step both feet back into a strong high plank.
- Engage your core and glutes, lifting one leg to hip height without twisting the hips.
- Hold for a steady breath, then lower the leg and switch sides.
Tips
- Keep the lifted leg level with your hips rather than hiking it up.
- Maintain a solid plank line from head to heel.
Adjustments
- Drop the supporting knee to the floor if you need extra stability.
Single Arm Plank
Duration: 0:30
Hover one hand in a plank to challenge your core, shoulders, and balance all at once.
Difficulty: Intermediate
Instructions
- Start in a strong high plank with hands under shoulders.
- Engage your core and lift one hand off the floor, extending it out to the side or forward.
- Hold the position while keeping your body in a straight line, then switch sides.
Tips
- Keep your hips level and avoid letting them twist.
Adjustments
- Drop to your knees while keeping a long line from knees to head if needed.
Bird Dog Plank
Duration: 0:30
Test your balance by hovering opposite limbs in a plank, forcing every stabilizer to wake up.
Difficulty: Intermediate
Instructions
- Set up in a strong high plank with wrists under shoulders and feet hip-width apart.
- Brace your core, then lift one hand off the floor as the opposite leg reaches straight back behind you.
- Hold the diagonal line from fingertips to heel while keeping hips square to the ground.
- Lower with control, reset in plank, and switch sides.
Tips
- Squeeze your glutes and draw the belly button toward your spine to keep the lower back steady.
- Imagine balancing a glass of water on your hips to remind yourself not to twist.
Adjustments
- Practice lifting just the arm or just the leg until you feel solid, then combine the two.
Hand Side Plank
Duration: 0:30
Stack your body in a hand-supported side plank to strengthen your obliques and shoulders.
Difficulty: Beginner
Instructions
- Lie on one side with legs extended and feet stacked.
- Place your bottom hand on the floor under your shoulder and press into it to lift your hips.
- Reach the top arm toward the ceiling and hold a straight line from head to heels.
- Switch sides halfway through the hold.
Tips
- Keep the supporting wrist aligned under your shoulder.
- Lift your hips high to stay in a single plane.
Adjustments
- Lower your bottom knee for extra support.
- Move to a forearm side plank if your wrist prefers it.
Hand Side Plank Leg Lift
Duration: 0:30
Challenge your balance and glutes by lifting the top leg while holding a strong side plank on your hand.
Difficulty: Intermediate
Instructions
- Lie on one side with legs extended and feet stacked, placing your bottom hand on the floor under your shoulder.
- Press through the palm to lift hips, creating a straight line from head to heels.
- Reach your top arm toward the ceiling and lift the top leg up, holding the position with steady breathing.
- Switch sides halfway through the set.
Tips
- Keep your supporting wrist stacked under your shoulder for stability.
- Lift through your hips so your body stays aligned.
Adjustments
- Drop the bottom knee for extra support if needed.
- Move to a forearm side plank if your wrist needs a break.
Elbow Plank
Duration: 0:30
Hold a solid forearm plank to build core strength and full-body tension from shoulders to toes.
Difficulty: Beginner
Instructions
- Start on all fours, then lower forearms to the floor and step both feet back.
- Engage your core to create a straight line from head to heels.
- Distribute weight evenly between forearms and feet and hold with steady breathing.
Tips
- Stack elbows under shoulders for stability.
- Avoid letting your hips sag or lift too high.
Adjustments
- Drop to your knees while keeping a straight line from knees to head if you want a lighter option.
Elbow Plank Leg Lift
Duration: 0:30
Hover one leg in a forearm plank to challenge your core, glutes, and shoulders all at once.
Difficulty: Intermediate
Instructions
- Set up on all fours, lower your forearms to the floor, and step both feet back into a strong plank.
- Engage your core to keep a straight line from head to heels.
- Lift one leg to hip height without letting the hips twist and hold the position.
- Lower the leg and switch sides with the same steady control.
Tips
- Stack elbows directly under shoulders.
- Keep hips level so the work stays in your core.
- Lift the leg only as high as you can while maintaining good form.
Adjustments
- Drop your bottom knee to the floor for extra support if needed.
Elbow Side Plank
Duration: 0:30
Hold a powerful side plank on your forearm to challenge your obliques and shoulder stability.
Difficulty: Beginner
Instructions
- Lie on one side with legs extended and feet stacked.
- Place your bottom elbow under your shoulder, forearm flat on the floor.
- Engage your core and lift your hips to form a straight line from head to heels while the top hand rests on your hip.
- Hold with steady breathing, then switch sides halfway through.
Tips
- Keep hips high and stacked so your body stays aligned.
Adjustments
- Drop your bottom knee to the floor if you want extra support.
Elbow Side Plank Leg Lift
Duration: 0:30
Level up your side plank by lifting the top leg and lighting up your obliques and glutes.
Difficulty: Intermediate
Instructions
- Lie on one side with legs extended and feet stacked.
- Place your bottom elbow under your shoulder and forearm flat on the floor.
- Engage your core, lift your hips to form a straight line from head to heels, and rest your top hand on your hip.
- Lift the top leg toward the ceiling and hold, then switch sides halfway through.
Tips
- Keep your hips stacked and lifted so your body stays in one plane.
Adjustments
- Lower your bottom knee to the floor for extra support if you need it.
Challenge Complete
Rest in child’s pose and acknowledge the serious work you’ve just completed. This level of plank training develops core stability that few achieve.
Return to this gauntlet when you want to push your core limits. As the variations become manageable, you’ve developed elite stability that supports everything from heavy lifts to athletic performance.
