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Coached by Jordan

Forearm Plank

CoreBodyweightFoundationAnterior coreGlutesShoulders

Tempo Hold

Set up

  1. 01Elbows under the shoulders, forearms parallel.
  2. 02Feet together or hip-width. Squeeze the glutes.
  3. 03Neutral neck — look at the floor.

Cues

  • Push the floor away so the upper back is slightly rounded.
  • Pull the ribs down. No sag through the low back.
  • Breathe quietly. If the brace fails, stop the set.

Breath

Slow nasal breaths. Do not hold a locked breath the whole set.

Common faults

Hips high

Drop them until the body is one line, then re-squeeze glutes.

Low-back sag

Posteriorly tilt the pelvis. Shorten the set.

Shrugged shoulders

Depress the scapulae. Push the floor away.

Filmed regression

Knee Plank

Shorter lever or a target. Watch the film.

Progression

Shoulder taps, then long-lever plank.

Scale the pattern

Same movement family. The regression shortens the lever or gives you a target. The progression asks for more.

Pair with