Rotate through this gauntlet when you want unwavering core control across every plane of motion.
Hand Plank
Duration: 00:30
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: 00:30
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: 00:30
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: 00:30
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: 00:30
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: 00:30
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: 00:30
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: 00:30
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: 00:30
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: 00:30
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.
Take a breather after this gauntlet, then continue your training with confidence in your core.
