Move of the Month is Back with Everyone’s Favorite Exercise: PLANK
Meet the foundational posture with the giant payoff. Plank is your all-seasons strength builder—simple to learn, endlessly progressable, and useful in real life (hello, carry-all-the-groceries core).
What & Why
Plank is a full-body integration drill: wrists/forearms stack under shoulders, ribs knit, hips in line, legs long. Benefits you’ll notice fast: stronger shoulders and back-body support, better posture, and a steadier midline for everything from walking hills to lifting kids. On dark, busy days, it’s five efficient breaths that change how the whole body moves.
Set-Up
Hands/Shoulders: Hands under shoulders; spread fingers; press the floor away.
Ribs/Pelvis: Soften front ribs; aim for a long line ear-to-ankle.
Legs/Feet: Heels drive back; quads engage; inner thighs zipper.
Head/Neck: Gaze just ahead of hands; length through the crown.
Top Cues
Exhale to “hug” the ribs; inhale wide into the back.
Screw hands into the floor (gentle external rotation) to widen collarbones.
Imagine dragging toes toward hands (micro) to light up deep core.
Keep hips quiet; length wins over height.
Make It Easier (Regressions)
High plank with hands on box/platform (incline).
Knees down, long from head to knees.
Forearm plank to reduce wrist load.
Short holds (3–5 breaths) with full reset between.
Make It Spicier (Progressions)
Reformer Long Stretch (carriage under shoulders; slow, controlled glide).
Single-leg plank (quiet hips).
Knee tucks/pikes with the reformer long straps or on the carriage.
Long box forearm plank with slow saw (shoulders over elbows).
Form Fixes
Sagging low back → knit ribs, press floor away, lift fronts of thighs.
Hips too high → walk feet back an inch, think “long line.”
Locked elbows → micro-bend + spiral biceps forward, triceps back.
Shoulders creeping up → wide collarbones, soft lower front ribs.
What You Should Feel
Steady heat across the front body (deep core), front of thighs engaged, upper back broad and working, not pinchy wrists or jammy lower back.
Good-to-Know
Wrist discomfort? Try forearms or a slight incline. Sensitive shoulders? Keep range small, focus on “press & spread,” and choose shorter holds. Always choose the version that lets you breathe and keep form.
Where You’ll See It in Class
Everywhere. On the mat, you’ll meet classic high/forearm planks and side planks. On the reformer, look for Long Stretch, Up Stretch variations, knee tucks, and plank-to-pike combos. Expect quick sets woven into Mixed Reformer, Chair & Springboard accessory blocks, and renewal formats for postural support.
CTA
Want a plank that feels powerful, not punishing? Practice with us! Book a class and we’ll coach the version that fits your body today. We will be focusing on improving your plank for the next 4 weeks in classes.