Long-Lever PPT Plank

The basic front plank is an inferior choice exercise for, well, everything! Make a simple switch to the "long-lever" plank (or RKC plank) to ramp up your core activation and overcome plank boredom. This variation is made more challenging by the longer lever arm created by the greater distance between your elbows and feet. To make this even harder you'll be actively pulling your pelvis up towards your ribs by engaging your abs and glutes. This "cock up" motion (posterior pelvic tilt) forces your core to work even harder, evident by the whole body shakes you'll be experiencing throughout. Here's what to do... • Begin in a basic front plank position using a foam pad or mat on your elbows for comfort. • Bring your elbows and feet together. • Walk your feet back to create a longer lever plank position. Your elbows should now be around forehead height. • Posteriorly tilt your pelvis by engaging your abs and glutes. • Imagine pulling your elbows down toward your toes, and toes up towards your elbows. • Hold it for sets of 10-30 seconds. – Gareth Sapstead 🚀 Coaching Forums https://forums.t-nation.com 🚀 T Nation Site https://www.t-nation.com 🥇 Best Workout Supplement https://biotest.t-nation.com/products/surge-workout-fuel 🥇 Best Protein Powder https://biotest.t-nation.com/products/metabolic-drive-low-carb 🥇 Best T-Booster https://biotest.t-nation.com/products/alpha-male 🥇 Best Prostate Support Supplement https://biotest.t-nation.com/products/p-well 🥇 Best Curcumin https://biotest.t-nation.com/products/curcumin 🥇 Best Fish Oil https://biotest.t-nation.com/products/flameout 🥇 Best Fat-Loss Supplement https://biotest.t-nation.com/products/hot-rox-extreme