Plank Combinations

Mater the basic plank – elbow or hand – then start having fun creating combinations of exercises based on the Plank.

Today’s workout involved mountain climbers, single-arm rows, and push-ups. Play around with the foot placement to maximize core stability, especially with the single-arm row.

Plank combination – mountain climber, single arm row, then push up.

How to perform this plank combination:

  1. Assume Plank position, hands placed directly under your shoulder. Hold your body in a tight, straight line from ears through the hips to the ankles.
  2. Drive the left knee toward the right elbow. Return to Plank.
  3. Lift left hand and pull upward in a row. Return to Plank.
  4. Lower into a full push-up, elbows away from the body at a 45* angle. Return to Plank.
  5. Repeat steps 2-4 for the opposite side of the body. Continue to switch sides for 10-16 reps.

Really want a challenge? Try this combination with your feet in TRX stirrups or with hands on a BOSU ball.

Need modifications to maintain form? Drive knee to same side elbow. Perform a shoulder touch, rather than row. Drop to the knees for the push-up.

THE FORM DRIVES THE MOVEMENT

What plank combinations do you love?

Stephanie Harboe is a RRCA-certified running coach and NASM-certified personal trainer.

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