Lateral 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 held <10 seconds on the Side Plank Test.
Side Plank (On Knees): 3 x 30 seconds (each side). On your side, come up on your bent knees and elbow. Your elbow should be positioned directly below your shoulder. Maintain a level body without rotating or dipping your torso and hips. You should feel muscle activation in your side core and hip muscles. To add a challenge, you can add more time or bring your top arm up and down.
When you are able to perform the set with proprer form and relative ease then proceed to Progression 2.
Progression 2:
Start here if you held 10-20 seconds on the Side Plank Test.
Side Plank (On Knees, Leg Up): 3 x 30 seconds (each side). On your side, come up on your bent knees and elbow. Your elbow should be positioned directly below your shoulder. Maintain a level body without rotating or dipping your torso and hips. Next, bring your top knee up and hold it (or you can perform repetitions) while maintaing proper form. You should feel muscle activation in your side core and hip muscles. To add a challenge, you can add more time to the plank.
When you are able to perform the set with proprer form and relative ease then proceed to Progression 3.
Progression 3:
Start here if you held 20-30 seconds on the Side Plank Test.
Side Planks: 3 x 30 seconds. On your side, come up on your feet and elbow. Your elbow should be positioned directly below your shoulder. Maintain a level body without rotating or dipping your torso and hips. You should feel muscle activation in your side core and hip muscles.
When you are able to perform movement with proper form and relative ease then proceed to Progression 4.
Progression 4:
Start here if you held 30-40 seconds on the Side Plank Test.
Side Plank (Arm Up & Down): 3 x 30 seconds. On your side, come up on your feet and elbow. Your elbow should be positioned directly below your shoulder. Maintain a level body without rotating or dipping your torso and hips, and bring your top arm up and then down You should feel muscle activation in your side core and hip muscles.
When you are able to perform movement with proper form and relative ease then proceed to Progression 5.
Progression 5:
Start here if you held 40-50 seconds on the Side Plank Test.
Side Plank (Leg Up & Down): 3 x 30 seconds. On your side, come up on your feet and elbow. Your elbow should be positioned directly below your shoulder. Maintain a level body without rotating or dipping your torso and hips, and bring your top leg up and then down You should feel muscle activation in your side core and hip muscles.
When you are able to perform movement with proper form and relative ease then proceed to Progression 6.
Progression 6:
Start here if you held 50+ seconds on the Side Plank Test.
Side Plank (Running Arm): 3 x 12-16 repetitions (each side). On your side, come up on your feet and elbow. Your elbow should be positioned directly below your shoulder. Maintain a level body without rotating or dipping your torso and hips, and bring your top knee to your top elbow, come back, and repeat. You should feel muscle activation in your side core and hip muscles.