Weighted Plank

The plank — high plank or forearm plank — with a plate placed on the upper back for additional load. Pushes the anti-extension core demand beyond what bodyweight can provide. Brutal at any duration. ▶ HOW TO PERFORM: Set up in a high plank (or forearm plank) — hands or forearms under the shoulders, body in a straight line. Have a partner place a plate on the upper back/lower-shoulder-blade area (NOT on the lower back). Brace the trunk HARD against the additional load. Hold for time. ▶ KEY POINTS: • Plate goes on the UPPER BACK — never on the lower back • Body STAYS in a STRAIGHT LINE — no sag, no piking • Brace the TRUNK HARD — anti-extension work ▶ COMMON MISTAKES TO AVOID: Plate on the lower back compresses the spine — never. Letting the hips sag under the added load defeats the purpose. This is a silent form demo. For deeper coaching cues, the science behind the movement, and full programming guidance, get the trainer's manual: 📘 The Unbroken Method (Trainer Edition): https://a.co/d/05Yl1hne 📗 Your Guide to the Journey (Client Edition): https://a.co/d/09X5Mmx2 🆓 Free Consultation (San Diego / Rancho Bernardo): https://www.unbrokensd.com/booking-calendar/complimentary-consultation?referral=service_list_widget 🌐 Website: https://www.unbrokensd.com 📺 Subscribe for the full exercise library — over 1,500 movements when complete — Eugene Neal, Marine combat veteran, 27-year Certified Personal Trainer Train hard. Stay unbroken. #UnbrokenMethod #PersonalTrainer #ExerciseForm