{"id":9115,"date":"2022-05-09T22:15:14","date_gmt":"2022-05-09T22:15:14","guid":{"rendered":"https:\/\/meghancallawayfitness.com\/my-blog\/?p=9115"},"modified":"2022-05-30T18:13:10","modified_gmt":"2022-05-30T18:13:10","slug":"a-challenging-plank-for-the-core-back-and-shoulders","status":"publish","type":"post","link":"https:\/\/meghancallawayfitness.com\/my-blog\/a-challenging-plank-for-the-core-back-and-shoulders\/","title":{"rendered":"A Challenging Plank For The Core, Back, And Shoulders"},"content":{"rendered":"\n<p class=\"has-text-align-left\">This exercise improves lumbo-pelvic stability, and shoulder and scapular controlled mobility (and stability on the planted side). <\/p>\n\n\n\n<p class=\"has-text-align-left\">This challenging exercise can be done at home, or the gym! You can also do this exercise using a band or cable. <\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Single Arm Plank + Single Arm Banded Row\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/qHt0il6A_ms?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\"><li>Get into a plank position. Your body should be in a straight line from your head to heels. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Grab onto a band or cable. There should be resistance in the band\/cable for 100% of the exercise. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>On the planted side, your hand can be directly below, or slightly ahead of your shoulder. Do what works\/feels best for you. Spread your fingers, and pretend you are suctioning or screwing your hand and fingers to the floor. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips\/wrinkle the front of your shirt, and squeeze your glutes.\u2063\u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Perform a single arm row and draw your shoulder blade in towards your spine and down towards your opposite hip. Do not allow your elbow to flare out.\u2063\u2063 \u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Return to the starting position with control. Your shoulder blade should perform the reverse movements as it did during the rowing\/concentric component. Think about moving your shoulder blade away from your spine, away from your opposite hip, and around your ribcage. Do not keep it pinned.\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Pay attention to your non-working\/supporting side. Push your body away from the floor\/towards the ceiling and protract your shoulder blade (move it away from your spine and around your ribcage). Do not mindlessly hang out.\u2063\u2063 \u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, do not allow your shoulders to shrug towards your ears, and do not allow your shoulder blade on your planted side to elevate. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, your body should remain in a plank position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, hips to pike or collapse, or weight to shift from foot to foot. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and squeeze your glutes. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>In terms of breathing, do what works and feels best for you.\u2063\u2063<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full is-resized\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/09\/121371743_362322228152138_2119983897493471978_n.jpg?resize=562%2C644&#038;ssl=1\" alt=\"\" class=\"wp-image-7773\" width=\"562\" height=\"644\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/09\/121371743_362322228152138_2119983897493471978_n.jpg?w=749&amp;ssl=1 749w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/09\/121371743_362322228152138_2119983897493471978_n.jpg?resize=262%2C300&amp;ssl=1 262w\" sizes=\"auto, (max-width: 562px) 100vw, 562px\" \/><\/figure><\/div>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background has-medium-font-size\">Get a package of&nbsp;<em>The Ultimate Pull-Up Program&nbsp;<\/em>and&nbsp;<em>The Ultimate Push-Up Program<\/em>&nbsp;for $157.&nbsp;<strong>Both programs regularly cost $97 each, so you save $37.&nbsp;<\/strong><\/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","protected":false},"excerpt":{"rendered":"<p>This exercise improves lumbo-pelvic stability, and shoulder and scapular controlled mobility (and stability on the planted side). This challenging exercise can be done at home, or the gym! You can also do this exercise using a band or cable. Coaching Tips: Get into a plank position. Your body should be in a straight line from your head to heels. Grab onto a band or cable. There should be resistance in the band\/cable for 100% of the exercise. On the planted side, your hand can be directly below, or slightly ahead of your shoulder. Do what works\/feels best for you. Spread your fingers, and pretend you are suctioning or screwing your hand and fingers to the floor. Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips\/wrinkle the front of your shirt, and squeeze your glutes.\u2063\u2063\u2063\u2063 Perform a single arm row and draw your shoulder blade in towards your spine and down towards your opposite hip. Do not allow your elbow to flare out.\u2063\u2063 \u2063\u2063 Return to the starting position with control. Your shoulder blade should perform the reverse movements as it did during the rowing\/concentric component. Think about moving your shoulder blade away from your spine, away from your opposite hip, and around your ribcage. Do not keep it pinned.\u2063\u2063 Pay attention to your non-working\/supporting side. Push your body away from the floor\/towards the ceiling and protract your shoulder blade (move it away from your spine and around your ribcage). Do not mindlessly hang out.\u2063\u2063 \u2063\u2063 For the duration of the exercise, do not allow your shoulders to shrug towards your ears, and do not allow your shoulder blade on your planted side to elevate. For the duration of the exercise, your body should remain in a plank position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, hips to pike or collapse, or weight to shift from foot to foot. For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and squeeze your glutes. In terms of breathing, do what works and feels best for you.\u2063\u2063 Get a package of&nbsp;The Ultimate Pull-Up Program&nbsp;and&nbsp;The Ultimate Push-Up Program&nbsp;for $157.&nbsp;Both programs regularly cost $97 each, so you save $37.&nbsp; LEARN MORE<\/p>\n","protected":false},"author":1,"featured_media":9118,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[95,22,576,851,592,11,23],"tags":[182,802,840,425,878,875,500,811,1284,1049,1047,1178,1285,1050,1048,1179,526,868,870,871,525,877,897,1189,965,869,896,972,1188,895,527,885,968,1190,964,867,887,969,1191,966,1036,1026,1025,958,960,891,957,959,890,956,955,882,886,1117,1116,1114,1119,1111,1115,1113,1118,1035,1034,1032,1033,1024,1023,1021,1022,859,183,874,881,271,860,173,880,872,883,516,237,884,876,396,479,667,272,635,961,954,290,879,967,970,97,622,96,1112,776,443,754,1018,1031,1030,333,1029,1028,1027,1020,317,470,298,467,845,1019,747,437,671,670,873,818],"class_list":["post-9115","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-band-exercises","category-core-exercises","category-filler-exercises","category-home-workouts","category-minimal-equipment","category-pull-ups","category-shoulder-health","tag-ab-training","tag-ab-work","tag-ab-workout","tag-ab-workouts","tag-anti-rotation","tag-anti-rotational-exercises","tag-athlete-training","tag-athletic-training","tag-band-exercises-for-rotator-cuff","tag-band-exercises-for-scapula","tag-band-exercises-for-shoulder-blades","tag-band-exercises-for-shoulders","tag-band-workout-for-rotator-cuff","tag-band-workout-for-scapula","tag-band-workout-for-shoulder-blades","tag-band-workout-for-shoulders","tag-best-ab-exercise","tag-best-ab-exercises","tag-best-ab-workout","tag-best-ab-workouts","tag-best-core-exercise","tag-best-core-exercise-for-athletes","tag-best-core-exercise-for-pull-ups","tag-best-core-exercise-for-push-ups","tag-best-core-exercise-for-runners","tag-best-core-exercises","tag-best-core-exercises-for-athletes","tag-best-core-exercises-for-pull-ups","tag-best-core-exercises-for-push-ups","tag-best-core-exercises-for-runners","tag-best-core-workout","tag-best-core-workout-for-athletes","tag-best-core-workout-for-pull-ups","tag-best-core-workout-for-push-ups","tag-best-core-workout-for-runners","tag-best-core-workouts","tag-best-core-workouts-for-athletes","tag-best-core-workouts-for-pull-ups","tag-best-core-workouts-for-push-ups","tag-best-core-workouts-for-runners","tag-best-exercise-for-scapula-stability","tag-best-exercise-for-shoulder-mobility","tag-best-exercise-for-shoulder-stability","tag-best-home-training-program","tag-best-home-workout","tag-best-home-workout-exercise","tag-best-home-workout-exercises","tag-best-home-workout-program","tag-best-home-workouts","tag-best-minimal-equipment-exercise","tag-best-minimal-equipment-workout","tag-best-oblique-exercises","tag-best-oblique-workout","tag-best-resistance-band-exercise-for-athletes","tag-best-resistance-band-exercise-for-runners","tag-best-resistance-band-exercises-for-athletes","tag-best-resistance-band-exercises-for-runners","tag-best-resistance-band-workout-for-athletes","tag-best-resistance-band-workout-for-runners","tag-best-resistance-band-workouts-for-athletes","tag-best-resistance-band-workouts-for-runners","tag-best-scapula-exercise","tag-best-scapula-exercises","tag-best-scapula-workout","tag-best-scapula-workouts","tag-best-shoulder-exercise","tag-best-shoulder-exercises","tag-best-shoulder-workout","tag-best-shoulder-workouts","tag-core-exercise","tag-core-exercises","tag-core-exercises-for-athletes","tag-core-exercises-for-runners","tag-core-stability","tag-core-strength","tag-core-training","tag-core-training-for-athletes","tag-core-training-for-runners","tag-core-warm-up","tag-core-workout","tag-core-workouts","tag-core-workouts-for-athletes","tag-core-workouts-for-runners","tag-core-workouts-for-women","tag-home-workout","tag-home-workouts","tag-meghan-callaway-core","tag-minimal-equipment","tag-minimal-equipment-exercise","tag-minimal-equipment-workout","tag-oblique-exercises","tag-oblique-workouts","tag-plank-exercise","tag-plank-workouts","tag-resistance-band-exercise","tag-resistance-band-exercises","tag-resistance-band-workout","tag-resistance-band-workouts","tag-rotator-cuff","tag-running-training","tag-running-workout","tag-scapula","tag-scapula-exercise","tag-scapula-exercises","tag-scapula-stability","tag-scapula-training","tag-scapula-workout","tag-scapula-workouts","tag-shoulder-exercise","tag-shoulder-exercises","tag-shoulder-mobility","tag-shoulder-stability","tag-shoulder-training","tag-shoulder-workout","tag-shoulder-workouts","tag-sports-training","tag-stability-training","tag-train-at-home","tag-train-from-home","tag-ultimate-lower-body-and-core","tag-ultimate-lower-body-and-core-program","main-post"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>A Challenging Plank For The Core, Back, And Shoulders -<\/title>\n<meta name=\"description\" content=\"This challenging exercise can be done at home, or the gym! You can also do this exercise using a band or cable.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/meghancallawayfitness.com\/my-blog\/a-challenging-plank-for-the-core-back-and-shoulders\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"A Challenging Plank For The Core, Back, And Shoulders -\" \/>\n<meta property=\"og:description\" content=\"This challenging exercise can be done at home, or the gym! You can also do this exercise using a band or cable.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/meghancallawayfitness.com\/my-blog\/a-challenging-plank-for-the-core-back-and-shoulders\/\" \/>\n<meta property=\"og:site_name\" content=\"Meghan Callaway\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/meghancallawayfitness\/\" \/>\n<meta property=\"article:published_time\" content=\"2022-05-09T22:15:14+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-05-30T18:13:10+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2022\/05\/IMG_0933.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"750\" \/>\n\t<meta property=\"og:image:height\" content=\"477\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Meghan\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@fitfaststrong\" \/>\n<meta name=\"twitter:site\" content=\"@fitfaststrong\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Meghan\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/a-challenging-plank-for-the-core-back-and-shoulders\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/a-challenging-plank-for-the-core-back-and-shoulders\\\/\"},\"author\":{\"name\":\"Meghan\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#\\\/schema\\\/person\\\/26aa32b1b04388cef6508519606fa0fa\"},\"headline\":\"A Challenging Plank For The Core, Back, And Shoulders\",\"datePublished\":\"2022-05-09T22:15:14+00:00\",\"dateModified\":\"2022-05-30T18:13:10+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/a-challenging-plank-for-the-core-back-and-shoulders\\\/\"},\"wordCount\":422,\"publisher\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/a-challenging-plank-for-the-core-back-and-shoulders\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/i0.wp.com\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2022\\\/05\\\/IMG_0933.jpg?fit=750%2C477&ssl=1\",\"keywords\":[\"ab training\",\"ab work\",\"ab workout\",\"ab workouts\",\"anti-rotation\",\"anti-rotational exercises\",\"athlete training\",\"athletic training\",\"Band exercises for rotator cuff\",\"Band exercises for scapula\",\"Band exercises for shoulder blades\",\"Band exercises for shoulders\",\"Band workout for rotator cuff\",\"Band workout for scapula\",\"Band workout for shoulder blades\",\"Band workout for shoulders\",\"best ab exercise\",\"Best ab exercises\",\"Best ab workout\",\"Best ab workouts\",\"best core exercise\",\"best core exercise for athletes\",\"best core exercise for pull-ups\",\"best core exercise for push-ups\",\"best core exercise for runners\",\"Best core exercises\",\"best core exercises for athletes\",\"best core exercises for pull-ups\",\"best core exercises for push-ups\",\"best core exercises for runners\",\"best core workout\",\"best core workout for athletes\",\"best core workout for pull-ups\",\"best core workout for push-ups\",\"best core workout for runners\",\"Best core workouts\",\"best core workouts for athletes\",\"best core workouts for pull-ups\",\"best core workouts for push-ups\",\"best core workouts for runners\",\"Best exercise for scapula stability\",\"Best exercise for shoulder mobility\",\"Best exercise for shoulder stability\",\"best home training program\",\"best home workout\",\"best home workout exercise\",\"best home workout exercises\",\"best home workout program\",\"best home workouts\",\"best minimal equipment exercise\",\"best minimal equipment workout\",\"Best oblique exercises\",\"Best oblique workout\",\"best resistance band exercise for athletes\",\"best resistance band exercise for runners\",\"best resistance band exercises for athletes\",\"best resistance band exercises for runners\",\"best resistance band workout for athletes\",\"best resistance band workout for runners\",\"best resistance band workouts for athletes\",\"best resistance band workouts for runners\",\"Best Scapula exercise\",\"Best Scapula exercises\",\"Best Scapula workout\",\"Best Scapula workouts\",\"Best shoulder exercise\",\"Best shoulder exercises\",\"Best shoulder workout\",\"Best shoulder workouts\",\"core exercise\",\"core exercises\",\"core exercises for athletes\",\"core exercises for runners\",\"core stability\",\"core strength\",\"core training\",\"core training for athletes\",\"core training for runners\",\"\u2063\u2063core warm-up\",\"core workout\",\"core workouts\",\"core workouts for athletes\",\"core workouts for runners\",\"core workouts for women\",\"home workout\",\"home workouts\",\"meghan callaway core\",\"minimal equipment\",\"minimal equipment exercise\",\"minimal equipment workout\",\"oblique exercises\",\"oblique workouts\",\"Plank exercise\",\"plank workouts\",\"resistance band exercise\",\"resistance band exercises\",\"resistance band workout\",\"resistance band workouts\",\"rotator cuff\",\"running training\",\"running workout\",\"Scapula\",\"Scapula exercise\",\"Scapula exercises\",\"scapula stability\",\"Scapula training\",\"Scapula workout\",\"Scapula workouts\",\"Shoulder exercise\",\"shoulder exercises\",\"shoulder mobility\",\"shoulder stability\",\"shoulder training\",\"shoulder workout\",\"Shoulder workouts\",\"sports training\",\"stability training\",\"train at home\",\"train from home\",\"Ultimate lower body and core\",\"ultimate lower body and core program\"],\"articleSection\":[\"Band Exercises\",\"Core Exercises\",\"Filler Exercises\",\"Home Workouts\",\"Minimal Equipment\",\"Pull-Ups\",\"Shoulder Health\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/a-challenging-plank-for-the-core-back-and-shoulders\\\/\",\"url\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/a-challenging-plank-for-the-core-back-and-shoulders\\\/\",\"name\":\"A Challenging Plank For The Core, Back, And Shoulders -\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/a-challenging-plank-for-the-core-back-and-shoulders\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/a-challenging-plank-for-the-core-back-and-shoulders\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/i0.wp.com\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2022\\\/05\\\/IMG_0933.jpg?fit=750%2C477&ssl=1\",\"datePublished\":\"2022-05-09T22:15:14+00:00\",\"dateModified\":\"2022-05-30T18:13:10+00:00\",\"description\":\"This challenging exercise can be done at home, or the gym! You can also do this exercise using a band or cable.\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/a-challenging-plank-for-the-core-back-and-shoulders\\\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/a-challenging-plank-for-the-core-back-and-shoulders\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/a-challenging-plank-for-the-core-back-and-shoulders\\\/#primaryimage\",\"url\":\"https:\\\/\\\/i0.wp.com\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2022\\\/05\\\/IMG_0933.jpg?fit=750%2C477&ssl=1\",\"contentUrl\":\"https:\\\/\\\/i0.wp.com\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2022\\\/05\\\/IMG_0933.jpg?fit=750%2C477&ssl=1\",\"width\":750,\"height\":477},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/a-challenging-plank-for-the-core-back-and-shoulders\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"A Challenging Plank For The Core, Back, And Shoulders\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#website\",\"url\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/\",\"name\":\"Meghan Callaway\",\"description\":\"Achieve Your Goals | MC Fitness \",\"publisher\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#organization\",\"name\":\"MC Fitness\",\"url\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2018\\\/08\\\/smaller.jpg\",\"contentUrl\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2018\\\/08\\\/smaller.jpg\",\"width\":653,\"height\":347,\"caption\":\"MC Fitness\"},\"image\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#\\\/schema\\\/logo\\\/image\\\/\"},\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/meghancallawayfitness\\\/\",\"https:\\\/\\\/x.com\\\/fitfaststrong\",\"https:\\\/\\\/www.instagram.com\\\/meghancallaway\\\/\",\"https:\\\/\\\/www.pinterest.com\\\/meghancallawayofficial\\\/\",\"https:\\\/\\\/www.youtube.com\\\/user\\\/meghanc12\"]},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#\\\/schema\\\/person\\\/26aa32b1b04388cef6508519606fa0fa\",\"name\":\"Meghan\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/88afec007536e0dbffc5583b54bb9771a7406cf918308d4241317a4a2b2699ce?s=96&d=mm&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/88afec007536e0dbffc5583b54bb9771a7406cf918308d4241317a4a2b2699ce?s=96&d=mm&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/88afec007536e0dbffc5583b54bb9771a7406cf918308d4241317a4a2b2699ce?s=96&d=mm&r=g\",\"caption\":\"Meghan\"}}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"A Challenging Plank For The Core, Back, And Shoulders -","description":"This challenging exercise can be done at home, or the gym! You can also do this exercise using a band or cable.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/meghancallawayfitness.com\/my-blog\/a-challenging-plank-for-the-core-back-and-shoulders\/","og_locale":"en_US","og_type":"article","og_title":"A Challenging Plank For The Core, Back, And Shoulders -","og_description":"This challenging exercise can be done at home, or the gym! You can also do this exercise using a band or cable.","og_url":"https:\/\/meghancallawayfitness.com\/my-blog\/a-challenging-plank-for-the-core-back-and-shoulders\/","og_site_name":"Meghan Callaway","article_publisher":"https:\/\/www.facebook.com\/meghancallawayfitness\/","article_published_time":"2022-05-09T22:15:14+00:00","article_modified_time":"2022-05-30T18:13:10+00:00","og_image":[{"width":750,"height":477,"url":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2022\/05\/IMG_0933.jpg","type":"image\/jpeg"}],"author":"Meghan","twitter_card":"summary_large_image","twitter_creator":"@fitfaststrong","twitter_site":"@fitfaststrong","twitter_misc":{"Written by":"Meghan","Est. reading time":"2 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/a-challenging-plank-for-the-core-back-and-shoulders\/#article","isPartOf":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/a-challenging-plank-for-the-core-back-and-shoulders\/"},"author":{"name":"Meghan","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#\/schema\/person\/26aa32b1b04388cef6508519606fa0fa"},"headline":"A Challenging Plank For The Core, Back, And Shoulders","datePublished":"2022-05-09T22:15:14+00:00","dateModified":"2022-05-30T18:13:10+00:00","mainEntityOfPage":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/a-challenging-plank-for-the-core-back-and-shoulders\/"},"wordCount":422,"publisher":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#organization"},"image":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/a-challenging-plank-for-the-core-back-and-shoulders\/#primaryimage"},"thumbnailUrl":"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2022\/05\/IMG_0933.jpg?fit=750%2C477&ssl=1","keywords":["ab training","ab work","ab workout","ab workouts","anti-rotation","anti-rotational exercises","athlete training","athletic training","Band exercises for rotator cuff","Band exercises for scapula","Band exercises for shoulder blades","Band exercises for shoulders","Band workout for rotator cuff","Band workout for scapula","Band workout for shoulder blades","Band workout for shoulders","best ab exercise","Best ab exercises","Best ab workout","Best ab workouts","best core exercise","best core exercise for athletes","best core exercise for pull-ups","best core exercise for push-ups","best core exercise for runners","Best core exercises","best core exercises for athletes","best core exercises for pull-ups","best core exercises for push-ups","best core exercises for runners","best core workout","best core workout for athletes","best core workout for pull-ups","best core workout for push-ups","best core workout for runners","Best core workouts","best core workouts for athletes","best core workouts for pull-ups","best core workouts for push-ups","best core workouts for runners","Best exercise for scapula stability","Best exercise for shoulder mobility","Best exercise for shoulder stability","best home training program","best home workout","best home workout exercise","best home workout exercises","best home workout program","best home workouts","best minimal equipment exercise","best minimal equipment workout","Best oblique exercises","Best oblique workout","best resistance band exercise for athletes","best resistance band exercise for runners","best resistance band exercises for athletes","best resistance band exercises for runners","best resistance band workout for athletes","best resistance band workout for runners","best resistance band workouts for athletes","best resistance band workouts for runners","Best Scapula exercise","Best Scapula exercises","Best Scapula workout","Best Scapula workouts","Best shoulder exercise","Best shoulder exercises","Best shoulder workout","Best shoulder workouts","core exercise","core exercises","core exercises for athletes","core exercises for runners","core stability","core strength","core training","core training for athletes","core training for runners","\u2063\u2063core warm-up","core workout","core workouts","core workouts for athletes","core workouts for runners","core workouts for women","home workout","home workouts","meghan callaway core","minimal equipment","minimal equipment exercise","minimal equipment workout","oblique exercises","oblique workouts","Plank exercise","plank workouts","resistance band exercise","resistance band exercises","resistance band workout","resistance band workouts","rotator cuff","running training","running workout","Scapula","Scapula exercise","Scapula exercises","scapula stability","Scapula training","Scapula workout","Scapula workouts","Shoulder exercise","shoulder exercises","shoulder mobility","shoulder stability","shoulder training","shoulder workout","Shoulder workouts","sports training","stability training","train at home","train from home","Ultimate lower body and core","ultimate lower body and core program"],"articleSection":["Band Exercises","Core Exercises","Filler Exercises","Home Workouts","Minimal Equipment","Pull-Ups","Shoulder Health"],"inLanguage":"en-US"},{"@type":"WebPage","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/a-challenging-plank-for-the-core-back-and-shoulders\/","url":"https:\/\/meghancallawayfitness.com\/my-blog\/a-challenging-plank-for-the-core-back-and-shoulders\/","name":"A Challenging Plank For The Core, Back, And Shoulders -","isPartOf":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/a-challenging-plank-for-the-core-back-and-shoulders\/#primaryimage"},"image":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/a-challenging-plank-for-the-core-back-and-shoulders\/#primaryimage"},"thumbnailUrl":"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2022\/05\/IMG_0933.jpg?fit=750%2C477&ssl=1","datePublished":"2022-05-09T22:15:14+00:00","dateModified":"2022-05-30T18:13:10+00:00","description":"This challenging exercise can be done at home, or the gym! You can also do this exercise using a band or cable.","breadcrumb":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/a-challenging-plank-for-the-core-back-and-shoulders\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/meghancallawayfitness.com\/my-blog\/a-challenging-plank-for-the-core-back-and-shoulders\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/a-challenging-plank-for-the-core-back-and-shoulders\/#primaryimage","url":"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2022\/05\/IMG_0933.jpg?fit=750%2C477&ssl=1","contentUrl":"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2022\/05\/IMG_0933.jpg?fit=750%2C477&ssl=1","width":750,"height":477},{"@type":"BreadcrumbList","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/a-challenging-plank-for-the-core-back-and-shoulders\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/meghancallawayfitness.com\/my-blog\/"},{"@type":"ListItem","position":2,"name":"A Challenging Plank For The Core, Back, And Shoulders"}]},{"@type":"WebSite","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#website","url":"https:\/\/meghancallawayfitness.com\/my-blog\/","name":"Meghan Callaway","description":"Achieve Your Goals | MC Fitness ","publisher":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/meghancallawayfitness.com\/my-blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#organization","name":"MC Fitness","url":"https:\/\/meghancallawayfitness.com\/my-blog\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#\/schema\/logo\/image\/","url":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2018\/08\/smaller.jpg","contentUrl":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2018\/08\/smaller.jpg","width":653,"height":347,"caption":"MC Fitness"},"image":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/meghancallawayfitness\/","https:\/\/x.com\/fitfaststrong","https:\/\/www.instagram.com\/meghancallaway\/","https:\/\/www.pinterest.com\/meghancallawayofficial\/","https:\/\/www.youtube.com\/user\/meghanc12"]},{"@type":"Person","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#\/schema\/person\/26aa32b1b04388cef6508519606fa0fa","name":"Meghan","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/secure.gravatar.com\/avatar\/88afec007536e0dbffc5583b54bb9771a7406cf918308d4241317a4a2b2699ce?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/88afec007536e0dbffc5583b54bb9771a7406cf918308d4241317a4a2b2699ce?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/88afec007536e0dbffc5583b54bb9771a7406cf918308d4241317a4a2b2699ce?s=96&d=mm&r=g","caption":"Meghan"}}]}},"jetpack_featured_media_url":"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2022\/05\/IMG_0933.jpg?fit=750%2C477&ssl=1","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/posts\/9115","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/comments?post=9115"}],"version-history":[{"count":4,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/posts\/9115\/revisions"}],"predecessor-version":[{"id":9256,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/posts\/9115\/revisions\/9256"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/media\/9118"}],"wp:attachment":[{"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/media?parent=9115"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/categories?post=9115"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/tags?post=9115"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}