Strength / 12+ Weeks / Easy

About this Plan:
​Are you looking for strong arms, shoulders, low back, abs, glutes, and thighs? A good plank pose can help you achieve this and more.  Plank is a common pose used in Yoga and many other sports. Although the pose looks deceptively simple, it’s crucial to learn the proper technique so you can reap the benefits of this great exercise. The below illustration will help you start with simple, easy-to-follow plank, then progress into more challenging form.

CAUTION
Avoid plank especially if you have prior injuries in the shoulders, neck, back or you currently have high blood pressure as this exercise may exacerbate these injuries. Always consult your physician before starting any exercise or diet program.

Strength

STEP ONE:
Determine your current plank ​fitness level. See below statements and choose one that best describes your current strength level:

1. I never done a plank. I can't even get off the floor
2. I can hold the plank position but only for a couple of seconds
3. I can hold a plank position but no longer than 30 seconds

STEP TWO:
Based on your answer, select the plan that best matches your answer:
(Answer 1) Start with Plank plan #1
(Answer 2) Start with Plank plan #2
(Answer 3) Start with Plank plan #3

Plank Plan #1

​Sets: 1-3 sets
Repetitions: 10 to 25+
Frequency: 2-3 days a week
​Duration: 12+ weeks
Tempo: 2-1-2

​Progression: Increase your push up by 3-5 push ups if you can complete 3 sets of the same number of reps. For example, if you can complete 3 sets of 15 reps, then increase your repetitions by 3-5 extra push ups and continue.

Details:

• Start with wall push ups and build your endurance until you are able to do 3 sets of 50+ wall push ups
• Start incorporating table push ups into your routine by substituting one set. For example - Set 1: 10 Table Push Ups / Set 2 & 3: 50 Wall Push Ups
• As you get stronger, incorporate more sets of table push ups until you can complete 3 sets of table push at 10-25 repetitions
• Repeat the above cycle until you are able to do 3 sets of table push ups at 50+ reps before starting to incorporate the next level of push ups (modified push ups)

​Extra Challenge: Challenge yourself every 2 weeks to complete 1-3 sets of an Isometric Push Up Hold. Aim for 10 seconds to start with and build up the hold time by 2 seconds.

Plank Plan #2

Sets: 3-6 sets
Repetitions: 5 to 25+
Frequency: 2-3 days a week
​Duration: 12+ weeks
Tempo: 2-1-2

​Progression: Increase your push up by 3-5 push ups if you can complete 4 sets of the same number of reps. For example, if you can complete 4 sets of 10 reps, then increase your repetitions by 3-5 extra push ups and continue.

Details:

• Start with table push ups (see below illustration) and build your endurance until you are able to do 4 sets of 25+ wall push ups
• Start incorporating modified push ups (see below) into your routine by substituting one set. For example - Set 1: 5 Modified Push Ups / Set 2, 3 and 4: 25 Table Push Ups
• As you get stronger, incorporate more sets of modified push ups until you can complete 4 sets of modified push ups at minimum of 10 repetitions
• Repeat the above cycle until you are able to do 4 sets of modified push ups at 25+ reps before starting to incorporate the next level of push ups (regular push ups)

​Extra Challenge: Challenge yourself to complete 50 modified push ups non-stop. ​

Plank Plan #3

​Sets: 3-6 sets
Repetitions: 10 to 25+
Frequency: 2-4 days a week
​Duration: 12+ weeks
Tempo: 2-1-2

​Progression: Increase your push up by 3-5 push ups if you can complete 4 sets of the same number of reps. For example, if you can complete 4 sets of 15 reps, then increase your repetitions by 3-5 extra push ups and continue.

Details:

• Start with table push ups (see below illustration) and build your endurance until you are able to do 4 sets of 25+ wall push ups
• Start incorporating modified push ups (see below) into your routine by substituting one set. For example - Set 1: 5 Modified Push Ups / Set 2, 3 and 4: 25 Table Push Ups
• As you get stronger, incorporate more sets of modified push ups until you can complete 4 sets of modified push ups at minimum of 10 repetitions
• Repeat the above cycle until you are able to do 4 sets of modified push ups at 25+ reps before starting to incorporate the next level of push ups (regular push ups)

​Extra Challenge: Challenge yourself to complete ......

Illustrations

Anatomy of a Plank

Optional

• Plan and track your daily progress with the Daily Action Planner