PLANK
Isometric core hold. The foundation of core stability in the 300WOD system.
MOVEMENT GUIDE
HOW TO PERFORM
- 1
Start in a forearm plank position — elbows under shoulders.
- 2
Body forms a straight line from head to heels.
- 3
Brace the core, squeeze the glutes.
- 4
Hold the position for the prescribed duration.
- 5
No sagging hips, no raised hips.
THE STANDARD
Body forms a straight line. No sagging or raised hips. Core braced throughout.
COACHING CUES
COMMON MISTAKES
Hips sagging — the most common error.
Hips raised — this reduces the core demand.
Holding the breath — breathe steadily throughout.
SCALING / SUBSTITUTIONS
Reduce the hold duration.
Knee plank as a regression.
Increase hold duration or add weight on the back to progress.
300WOD APPLICATION
The plank is a Foundation core movement. It develops the core stability required for all compound movements in the 300WOD system.
RELATED EXERCISES
300WOD STANDARDS
CUSTOM TRAINING ONLY
EQUIPMENT
MUSCLES
Primary
Secondary