Core Progression
The following progressions should be done 2-3 times per week, with days off in between for appropriate gains. Begin based on strength test results and continue as instructed.
Note: Gains during the first 2 weeks come primarily from increased nerve stimulation to the muscle, while true muscle changes happen in 4-6 weeks. Factors that also influence gains are sleep, nutrition, recovery days, age, body type, and intensity of exercise.
Progression 1:
Start here if you hold <10 seconds on the Front Plank Test.
Front Plank (On Knees). 3 x 30 second holds. Come up on your knees and elbows, with your elbows directly below your shoulders. Bring yourself up into a plank position, keeping your body level the whole time. If this is too easy then bring your elbows father away from your chest or add more time. Make sure to keep your back level and avoid dropping your hips. You should feel muscle activation in your front abdominals and in your shoulders.
Continue to Progression 2 when you are able to perform the sets with proper form and relative ease.
Progression 2:
Start here if you held 10-25 seconds on the Front Plank Test.
Front Plank. 3 x 30 seconds. Come up on your toes and elbows, with your elbows directly below your shoulders. Bring yourself up into a plank position, keeping your body level the whole time. If this is too easy then you can bring your hands father away from your chest or add more time. Make sure to keep your back level and avoid dropping your hips. You should feel muscle activation in your front abdominals and in your shoulders.
Continue to Progression 3 when you are able to perform the sets with proper form and relative ease.
Progression 3:
Start here if you held 25-40 seconds on the Front Plank Test.
Front Plank (Alternating Legs): 3 x 12-16 repetitions. Come up on your toes and elbows, with your elbows directly below your shoulders. Bring yourself up into a plank position and then bring one leg up in the air for 2 seconds while keeping your core level (about 6 inches up) and then bring the leg back down and alternate with the other side. If this is too easy then you can keep your leg up for a longer time or bring your leg out to the side in the air each rep. Make sure to keep your back level and avoid dropping your hips. You should feel muscle activation in your front abdominals and in your shoulders.
Continue to Progression 4 when you are able to perform the sets with proper form and relative ease.
Progression 4:
Start here if you held 40-50 seconds on the Front Plank Test.
Front Plank (Alternating Arms): 3 x 12-16 repetitions. Come up on your toes and elbows, with your elbows directly below your shoulders. Bring one arm up in the air for 2 seconds while keeping your core level (about 6 inches up) and then bring it back down and alternate. If this is too easy then you can keep your leg up for a longer time or hold a small weight. Make sure to keep your back level and avoid dropping your hips. You should feel muscle activation in your front abdominals and in your shoulders.
Continue to Progression 5 when you are able to perform the sets with proper form and relative ease.
Progression 5:
Start here if you held 50+ seconds on the Front Plank Test.
Front Plank (Alternating Arms & Legs): 3 x 12-16 repetitions. Come up on your toes and elbows, with your elbows directly below your shoulders. Bring one arm and the opposite leg up in the air for 2 seconds while keeping your core level (about 6 inches up) and then bring them back down and alternate with the other arm and legs while keeping your core stable. If this is too easy then you can keep your leg up for a longer time or hold a small weight. Make sure to keep your back level and avoid dropping your hips. You should feel muscle activation in your front abdominals and in your shoulders.