Regular forearm plank: Lay down facing floor, resting on forearms and balls of feet with knees up off of the floor, your forearms hands, elbows, and shoulders should all be in line and your arm forearm and upper arm should make a 90 degree angle. Be sure to not allow your butt to be to high or low…your body should be flat and rigid. Be sure to contract your abs while in the plank position.
Arm plank: This is simply the top position of a push-up. Be sure to not allow your butt to be to high or low…your body should be flat. C Be sure to contract your abs while in the plank position.
Wide-arm plank: Same as the “Arm plank” but arms are much wider than shoulder width
Superman: Start in a pushup position. While holding in that position raise your right arm and left leg off the ground. Try to keep your body as close to parallel with the ground as possible. Your butt should not be sticking up.
One arm plank: from plank, spread out both legs, bring all the weight of the body on one arm in the center of your chest (as in the top of a one-handed push-up), hold the other one to the side of the body or straight above the head.
Outstretched arms (cat): From the “Arm plank” position…walk your hands forward, but keep your body flat (keep the butt down!). Walk hands out further for more difficulty.
SideForearmBridge: Lie sideways on your left side. Raise your body, resting on your forearm (which is perpendicular to the rest of your body) and inside of left foot. Keep your right leg on top of the left leg. Keep your body stiff and contract your abs and obliques. Keep your head in line with your torso and make sure your hips don’t sag… your body should be a straight line at a slight angle. (can be done on right or left side)
Arm side plank: from arm plank, lift left arm while rotating the body, so you are supported by your right arm. Extend left hand upward perpendicular to the ground. The rest of the body should remain straight (can be done on right or left side)
Bridge: Lay on your back, bend your knees up and keep your feet flat on the ground. Place your hands by your ears with palms facing the ground. Push your body up until only your hands and feet are touching the ground, and your back is arched. The goal is to get your wrists and shoulders to form a straight perpendicular line to the ground.
Frog stand: Squat down and place your hands about shoulder width apart directly in front of your toes. Lean forward and balance on your hands while you gently rest your knees either outside of your elbows or on your elbows…you should be supporting yourself entirely with your hands. If you have one, put a mat in front of you in case you lose your balance and need to roll out.
Tuck planche: This is a progression from the frog stand. Squat down and place your hands about shoulder width apart directly in front of your toes. Lean forward and balance on your hands while you gently rest your knees either outside of your elbows or on your elbows…you should be supporting yourself entirely with your hands. At this point move your knees off of your elbows while maintaining your balance entirely on your hands.
Advanced tuck planche: this is a progression from the Tuck Planche. The difference between the tuck and advanced tuck planche is the position of the back and your body. In the tuck planche the back is curved, while in the advanced tuck planche the back is flat. While holding your hips shoulder high, try to extend your hips back behind you until your back is flat. This “flattening” will greatly increase the intensity of the tuck planche..
Straddle planche: From the advanced tuck planche position, extend your knees behind you from their position on your chest. Balance is critical here. As you extend your legs farther behind, you will also have to lean a little farther forward to compensate. The wider your legs are the easier the straddle planche is.
tuck sit: while hanging from a pull-up bar, or extended above dip bars (parallel bars) lift both legs up while bent, so your knees go to your chest.
l-sit: while hanging from a pull-up bar, or extended above dip bars (parallel bars) keep both legs straight and lift them up so they are parallel to the ground and your body forms an L.
Floor wipers: Lie on a floor or bench with a barbell pressed straight out (like a bench press) with your arms are locked out (note…be sure you have someone spotting you to assist you with the barbell in the case of fatigue). Your legs should be fully extended and together throughout the entire exercise. With the barbell still locked out over your chest, begin the movement by lifting your legs up so that your feet are pointed at the ceiling. Your torso and legs should be making a 90-degree angle if viewed from the side at this point. Continue the motion with your legs by bringing them up towards the area where the left plate would be on the barbell, attempting to touch the plate with your toes without moving the barbell. After touching the left plate, bring your legs back down to the floor before lifting them up again, bringing them up to touch the right plate on the barbell. This is one rep.
