Plank Hold

How to do it

Rest on your forearms with elbows stacked under shoulders. Body forms a perfectly straight line from the crown of the head to the heels.

The coaching cue

"Drag your elbows toward your toes." (This is an isometric intention—they won't actually move, but the tension in your lats and core will double).

What changes inside an AMRAP

Keep your forearms parallel. Do not interlock your fingers, which internally rotates the shoulders and compromises the posture.

Common mistakes

• Letting the hips creep upward into an easier tent shape.
• Dropping the head so the neck falls out of line with the spine.

Workouts that use plank hold

• The Truss

  10 minute AMRAP — 20s Plank Hold, 12 W-Press Ups, 15 Air Squats (Slow)

• The Monolith

  15 minute AMRAP — 20s Plank Hold, 20 Air Squats, 30 Jumping Jacks

• The Suspended Yoke

  15 minute AMRAP — 20s Plank Hold, 12 T-Press Ups, 15 Glute Bridges

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