KB Pull Through Plank

KB Pull Through Plank

This is an intermediate level exercise that is great for core stability. The example in the video is done with a kettle bell, but realistically you can also use a dumbbell, powerbag, or something similar.

Main Muscles: Core

Key Points:

– Keep your back straight, hips up and core tight throughout the set

– Begin with the KB on the outside of your left shoulder

– Reach across your chest with the right arm and pull the KB across your body to the outside of your right shoulder

– Use your hands and feet to walk sideways until the KB is once again outside of your left shoulder and repeat

– Train both sides evenly

Climbing Plank

Climbing Plank

 

You will require some basic chest and shoulder strength, but once you are up to an intermediate level, climbing is a great way to advance your plank.

Main Muscles: Rectus Abdominis, Transverse Abdominis

Key Points:

– Keep your back straight & core tight

– Make sure that your hips don’t sink too low or rise too high – your body should be as straight as a board

– Begin with your elbows underneath your chest and push yourself up onto your hands one at a time and repeat

 

 

Single Leg Resistance Band Wood Chop

Single Leg Resistance Band Wood Chop

 

This one legged wood chop is designed to engage the deep muscles in your core and in/around the spine. Focus on balance and use a slow, controlled movement.

Main Muscles: Obliques & Inner Core

Key Points:

– Attach the resistance band to a stable apparatus such as a squat rack or cable machine

– Keep your core tight and chest high

– Stand on the leg that is closest to the post where the band is attached

– Extend your arms and lock your elbows with hands in front of your solar plexus

– Keep your head straight while twisting your body

– Draw a quarter circle around your body with your hands when twisting from 12 o’clock to 3 o’clock and then 12 o’clock to 9 o’clock on the opposite side

– Train both sides evenly

Single Leg & Arm Bent Over DB Row

Single Leg & Arm Bent Over DB Row

 

Standing on one leg, using one arm, this bent over row works well when combining back and core days.

Main Muscles: Latissimus Dorsi, Rear Deltoids, Inner Core, Biceps

Key Points:

  • Keep your chest up, back straight & core tight
  • Keep your upper body as parallel with the floor as you possibly can
  • Row towards your waist
  • Train both sides evenly
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