{"id":5795,"date":"2021-03-24T18:10:41","date_gmt":"2021-03-24T18:10:41","guid":{"rendered":"http:\/\/www.meghancallawayfitness.com\/my-blog\/?p=5795"},"modified":"2024-07-24T16:23:30","modified_gmt":"2024-07-24T16:23:30","slug":"5-planks-that-arent-easy-or-boring","status":"publish","type":"post","link":"https:\/\/meghancallawayfitness.com\/my-blog\/5-planks-that-arent-easy-or-boring\/","title":{"rendered":"5 Planks That Aren&#8217;t Easy Or Boring"},"content":{"rendered":"\n<p class=\"has-text-align-left\">Despite what you might think, planks don\u2019t have to be easy or boring. Once you have mastered the fundamentals there are countless possibilities. \u2063<\/p>\n\n\n\n<p class=\"has-text-align-left\">\u2063Here are 5 planks that are not easy or boring. \u2063\u2063Also, regular planks that are being performed correctly and mindfully should not feel \u2018\u2019too easy.\u2019\u2019 <\/p>\n\n\n\n<p class=\"\">Be sure to read my article <strong><a href=\"https:\/\/meghancallawayfitness.com\/my-blog\/do-a-better-plank-not-a-longer-plank\/\" target=\"_blank\" rel=\"noreferrer noopener\">Do A Better Plank, Not A Longer Plank<\/a><\/strong> BEFORE you try these exercises! <\/p>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#1) Plank + Banded Abductions&nbsp;<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise strengthens the glutes, and improves lumbo-pelvic stability.<\/p>\n\n\n\n<figure class=\"wp-embed-aspect-16-9 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Prone Band Resisted Hip Abductions\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/OxfFfGRUcH4?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Place a resistance band around your forefeet, and place your feet on towels\/sliders. There should be resistance in the band for 100% of the exercise. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Get into a plank position from your forearms and feet. Your body should be in a straight line from your head to heels. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Position your shoulders so they are above your elbows. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">While remaining in a plank position, and while keeping your knee and ankle in a fixed position, use your glutes and slide your leg and foot laterally\/away from the midline of your body. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Return your leg and foot to the starting position with control. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">You may perform all reps on one side before changing sides (what I\u2019m doing), or you may alternate sides. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, press your body away from the floor and protract your shoulder blades (spread them apart and move them away from your spine and around your ribcage). Do not mindlessly hang out. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, do not allow your shoulder blades or shoulders to elevate towards your ears. Keep your shoulder blades down\/depressed. Imagine you are driving your shoulder blades down towards your heels. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, your body should remain in a straight line from your head to heels. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or hips to pike or collapse. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine). <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">In terms of breathing, do what works and feels best for you.<\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\"><strong>Do 2-3 sets of 8-15 reps per side.<\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#2) Feet Elevated Long Lever Push-Ups \u2063<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise strengthens the triceps, improves lumbo-pelvic stability, and shoulder and scapular controlled mobility.\u2063\u2063\u2063 This is a push-up, but there is a LOT of core.<\/p>\n\n\n\n<figure class=\"wp-embed-aspect-16-9 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Long Lever Push-Ups With Feet Elevated\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/iRWQ5BOwRIY?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Get into a plank position from your hands and feet, and elevate your feet on a surface. Your body should be roughly parallel to the floor. \u2063\u2063\u2063\u2063\u2063\u2063\u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">\u2063Place your hands so they are well ahead of your shoulders, and place your hands so your thumbs and second fingers are touching. \u2063\u2063\u2063\u2063\u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Now bend your elbows and completely touch your forearms to the floor, then extend your elbows \u2063\u2063and press back to the starting position. Do not let your elbows flare out.\u2063\u2063\u2063\u2063\u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063For the duration of the exercise, press your body away from the floor and protract your shoulder blades (spread them apart and move them away from your spine and around your ribcage). \u2063\u2063\u2063\u2063\u2063\u2063\u2063Do not mindlessly hang out. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">\u2063\u2063\u2063\u2063\u2063\u2063\u2063For the duration of the exercise, do not allow your lower back to back hyperextend, ribcage to flare, torso, spine or hips to rotate, hips to pike or collapse, or shoulders to shrug. \u2063\u2063\u2063\u2063\u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">\u2063\u2063\u2063\u2063For the duration of the exercise, keep your core braced (360 degree brace). \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">\u2063\u2063\u2063\u2063\u2063\u2063\u2063In terms of breathing, do what works and feels best for you.<\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\"><strong>Do 2-3 sets of 10-15 reps<\/strong>.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><a href=\"https:\/\/www.ultimatepushups.com\/ultimate-package\/\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"859\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/121371743_362322228152138_2119983897493471978_n-3.jpg?resize=749%2C859&#038;ssl=1\" alt=\"\" class=\"wp-image-6486\" style=\"width:562px;height:644px\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/121371743_362322228152138_2119983897493471978_n-3.jpg?w=749&amp;ssl=1 749w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/121371743_362322228152138_2119983897493471978_n-3.jpg?resize=262%2C300&amp;ssl=1 262w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/a><\/figure>\n<\/div>\n\n\n<p class=\"\"><\/p>\n\n\n\n<p class=\"has-text-align-left has-background\" style=\"background-color:#efefef;font-size:20px\"><strong>SAVE $37<\/strong> &#8211; Get a package of\u00a0<em>The Ultimate Pull-Up Program\u00a0<\/em>and\u00a0<em>The Ultimate Push-Up Program<\/em>\u00a0for $157.\u00a0Both programs regularly cost $97 each, so you save $37.\u00a0<\/p>\n\n\n\n<p class=\"has-text-align-center has-vivid-red-color has-text-color has-large-font-size\"><strong><a href=\"https:\/\/www.ultimatepushups.com\/ultimate-package\/\" target=\"_blank\" rel=\"noreferrer noopener\">LEARN MORE<\/a><\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#3) Prone Band Resisted Psoas Slides\/Marches \u2063\u2063<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise strengthens the hip flexors, improves lumbo-pelvic stability, and shoulder and scapular stability.\u2063\u2063\u2063\u2063\u2063\u2063\u2063<\/p>\n\n\n\n<figure class=\"wp-embed-aspect-16-9 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Band Resisted Slider\/Towel Psoas Marches From Plank\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/_qs1L8b6ADc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Place a resistance band around your forefeet, and place your feet on towels\/sliders. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Get into a plank position from your hands and feet. Your body should be in a straight line from your head to heels.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Place your hands so they are underneath your shoulders. Spread your fingers, and pretend you are suctioning or screwing your hands and fingers to the floor. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">While remaining in the plank position, use your hip flexors and slide your foot forward and bring your knee and thigh underneath your body. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Return your leg and foot to the starting position with control. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, press your body away from the floor and protract your shoulder blades (spread them apart and move them away from your spine and around your ribcage). Do not mindlessly hang out. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, do not allow your shoulder blades or shoulders to elevate towards your ears. Keep your shoulder blades down\/depressed. Imagine you are driving your shoulder blades down towards your heels. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, your body should remain in a straight line from your head to heels. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or hips to pike or collapse. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine). <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">In terms of breathing, do what works and feels best for you.<\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\"><strong>Do 2-3 sets of 8-12 reps per side.<\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#4) Towel Serratus Slide-Outs \u2063<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise strengthens the serratus muscle, improves shoulder and scapular controlled mobility, and lumbo-pelvic stability.\u2063 \u2063\u2063 \u2063<\/p>\n\n\n\n<figure class=\"wp-embed-aspect-4-3 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Towel Serratus Roll-Outs\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/MRjER5h2Zdw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Place your forearms on towels or slider pads. \u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Get into a plank position from your forearms and feet.\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063The farther apart your feet are, the more stable your base will be. \u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">\u2063Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and squeeze your glutes.\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">First of all, press your body away from the towel and protract your shoulder blades (spread them apart from your spine, and around your ribcage)\u2063. This movement is here fairly subtle. Do not mindlessly hang out on your shoulders. \u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">\u2063Use the muscles in your shoulders and around your shoulder blades and slide your forearms forward. Once you hit your end range (a range where you are able to maintain proper form), perform the reverse movements and return to the starting position.\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Do not keep your shoulder blades pinned. They are meant to move.\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">\u2063For the duration of the exercise, your body should remain in a straight line from your head to heels. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or hips to pike or collapse.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, keep your core braced (360 degree brace). \u2063 \u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">\u2063In terms of breathing, do what works and feels best for you. \u2063\u2063\u2063\u2063\u2063\u2063\u2063<\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\"><strong>Do 2-3 sets of 10-15 reps.<\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#5) Bodyweight Skull-Crushers<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise is likely my favorite \u2018\u2019isolation\u2019\u2019 exercise for the triceps, and is also a \u2018\u2019moving plank.\u2019\u2019\u2063\u2063\u2063\u2063<\/p>\n\n\n\n<figure class=\"wp-embed-aspect-16-9 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Bodyweight Skull Crushers\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/hB1J8BR--xc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Place your hands on the back of a couch (a counter would also work). \u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063Position your hands so they are close together, and so your thumbs and second fingers are touching (and form a triangle).\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">The more horizontal\/parallel to the ground your body is, the more challenging this will be. Start out very conservatively as this exercise is WAY tougher than it looks. \u2063\u2063\u2063\u2063\u2063 \u2063 \u2063\u2063\u2063\u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">\u2063\u2063Set your body so it is in a straight line from your head to heels, tuck your chin, and keep your neck in a neutral position.\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">\u2063Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and squeeze your glutes.\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063\u2063 \u2063\u2063\u2063\u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Now bend your elbows and lower your body so your full forearms come into contact with the couch. Gain control, then contract your triceps, and press up to the starting position.\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">\u2063In the bottom position, do not allow your elbows to flare out.\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, do not allow your lower back to hyperextend or round, ribcage to flare, torso, spine or hips to rotate, hips to collapse or pike, or neck to collapse.\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">\u2063For the duration of the exercise, keep your core braced (360 degree brace). \u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">\u2063In terms of breathing, do what works and feels best for you. \u2063\u2063\u2063\u2063\u2063\u2063\u2063<\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\"><strong>Do 2-3 sets of 10-15 reps.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"819\" height=\"1024\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2024\/03\/The-Ultimate-Full-Body-Program-Cover-2.png?resize=819%2C1024&#038;ssl=1\" alt=\"\" class=\"wp-image-11505\" style=\"aspect-ratio:4\/3;object-fit:contain;width:600px\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2024\/03\/The-Ultimate-Full-Body-Program-Cover-2.png?resize=819%2C1024&amp;ssl=1 819w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2024\/03\/The-Ultimate-Full-Body-Program-Cover-2.png?resize=240%2C300&amp;ssl=1 240w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2024\/03\/The-Ultimate-Full-Body-Program-Cover-2.png?resize=768%2C960&amp;ssl=1 768w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2024\/03\/The-Ultimate-Full-Body-Program-Cover-2.png?w=1080&amp;ssl=1 1080w\" sizes=\"auto, (max-width: 819px) 100vw, 819px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"\"><\/p>\n\n\n\n<p class=\"has-text-align-left has-background has-medium-font-size\" style=\"background-color:#ededed\">Build full body strength, mobility, and athleticism. The value this program provides is unmatched! For intermediates to advanced in terms of training experience and ability, and also coaches. Home workout friendly, and great for gym workouts!\u00a0<\/p>\n\n\n\n<p class=\"has-text-align-center has-vivid-red-color has-text-color has-link-color has-large-font-size wp-elements-f54035ce1f551e384fe41005ac460105\"><strong><a href=\"https:\/\/meghancallawayfitness.com\/the-ultimate-full-body-program\/\" target=\"_blank\" rel=\"noreferrer noopener\">LEARN MORE<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Despite what you might think, planks don\u2019t have to be easy or boring. Once you have mastered the fundamentals there are countless possibilities. \u2063 \u2063Here are 5 planks that are not easy or boring. \u2063\u2063Also, regular planks that are being performed correctly and mindfully should not feel \u2018\u2019too easy.\u2019\u2019 Be sure to read my article Do A Better Plank, Not A Longer Plank BEFORE you try these exercises! #1) Plank + Banded Abductions&nbsp; This exercise strengthens the glutes, and improves lumbo-pelvic stability. Coaching Tips: Do 2-3 sets of 8-15 reps per side. #2) Feet Elevated Long Lever Push-Ups \u2063 This exercise strengthens the triceps, improves lumbo-pelvic stability, and shoulder and scapular controlled mobility.\u2063\u2063\u2063 This is a push-up, but there is a LOT of core. Coaching Tips: Do 2-3 sets of 10-15 reps. SAVE $37 &#8211; Get a package of\u00a0The Ultimate Pull-Up Program\u00a0and\u00a0The Ultimate Push-Up Program\u00a0for $157.\u00a0Both programs regularly cost $97 each, so you save $37.\u00a0 LEARN MORE #3) Prone Band Resisted Psoas Slides\/Marches \u2063\u2063 This exercise strengthens the hip flexors, improves lumbo-pelvic stability, and shoulder and scapular stability.\u2063\u2063\u2063\u2063\u2063\u2063\u2063 Coaching Tips: Do 2-3 sets of 8-12 reps per side. #4) Towel Serratus Slide-Outs \u2063 This exercise strengthens the serratus muscle, improves shoulder and scapular controlled mobility, and lumbo-pelvic stability.\u2063 \u2063\u2063 \u2063 Coaching Tips: Do 2-3 sets of 10-15 reps. #5) Bodyweight Skull-Crushers This exercise is likely my favorite \u2018\u2019isolation\u2019\u2019 exercise for the triceps, and is also a \u2018\u2019moving plank.\u2019\u2019\u2063\u2063\u2063\u2063 Coaching Tips: Do 2-3 sets of 10-15 reps. Build full body strength, mobility, and athleticism. The value this program provides is unmatched! For intermediates to advanced in terms of training experience and ability, and also coaches. Home workout friendly, and great for gym workouts!\u00a0 LEARN MORE<\/p>\n","protected":false},"author":1,"featured_media":6008,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[18,22,576,1,34,759,592,23],"tags":[324,814,177,178,684,407,525,527,752,183,271,326,325,173,409,408,516,237,400,396,480,65,72,374,384,568,337,335,336,569,567,770,716,479,788,668,669,688,667,243,272,238,218,813,219,805,299,815,334,562,97,622,96,405,404,511,512,513,812,317,172,470,331,298,816],"class_list":["post-5795","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bodyweight-workouts","category-core-exercises","category-filler-exercises","category-fitness","category-glute-exercises","category-hip-flexors","category-minimal-equipment","category-shoulder-health","tag-advanced-core-exercises","tag-advanced-plank","tag-band-exercises","tag-band-training","tag-band-workout","tag-band-workouts","tag-best-core-exercise","tag-best-core-workout","tag-core-core-workout","tag-core-exercises","tag-core-stability","tag-core-stability-exercises","tag-core-stability-training","tag-core-training","tag-core-training-for-men","tag-core-training-for-women","tag-core-workout","tag-core-workouts","tag-core-workouts-for-men","tag-core-workouts-for-women","tag-glute-exercise","tag-glute-exercises","tag-glute-training-for-men","tag-glute-training-for-women","tag-glute-workout","tag-hip-flexor-exercise","tag-hip-flexor-marches","tag-hip-flexor-strengthening","tag-hip-flexor-training","tag-hip-flexor-workout","tag-hip-flexors","tag-home-fitness","tag-home-training","tag-home-workout","tag-home-workout-equipment","tag-home-workout-for-men","tag-home-workout-for-women","tag-home-workout-program","tag-home-workouts","tag-how-to-perform-planks","tag-meghan-callaway-core","tag-meghan-callaway-core-training","tag-plank-challenge","tag-plank-workout","tag-planking-challenge","tag-planks","tag-prehab-for-shoulders","tag-psoas","tag-psoas-marches","tag-psoas-strengthening","tag-resistance-band-exercise","tag-resistance-band-exercises","tag-resistance-band-workout","tag-resistance-band-workout-for-men","tag-resistance-band-workout-for-women","tag-serratus","tag-serratus-exercise","tag-serratus-workout","tag-shoulder-durability","tag-shoulder-exercises","tag-shoulder-health","tag-shoulder-mobility","tag-shoulder-prehab","tag-shoulder-stability","tag-slider-workout","main-post"],"yoast_head":"<!-- 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