Lesson 1:

Plank hold
Introduction

The Plank is an isometric core strength exercise

that involves maintaining a position similar to a
push-up for the maximum possible time
(Wikipedia). Never the less there are certain
variation we can do to further advance or modify
this core strength exercise.
The plank is a simple exercise that should be an
integral part of everyone’s exercise routine. Planks
are a great way to maintain core strength.
Concepts:

What is the Plank good for:

A Plank can be use as part of an exercise routine of an amateur

and professional athlete because it’s so effective at improving
strength in a wide area of muscles in the human body.

Plank strengthens your spine, your abdominal muscles and

trapezius, which result naturally in a strong posture as they grow
in strength.
• Spine Abdominal Muscles Trapezius Muscles
Concepts:

How long should you holds a Plank?

According to Dan John a veteran strength coach, a Men’s health

contributor and an author of the book “Can You Go?”. In his
book he firmly answered that question and his answer is “two
minute”. A fit, healthy guy should be able to do a two minutes
Plank. Dan John is also clear about the value of going beyond
two minutes: There is none. "Enough is enough," he says. "It's
just a plank. More is not better."(Cited from:
https://www.active.com/fitness/articles/how-long-should-you-
hold-your-plank)
Concepts:

How to do a plank:

1. Position yourself as you were about to do a push-up

2. Make sure your elbows and wrist are directly under your
shoulders.
3. Push your body upwards, make sure you keep your chest and
abs tightly stretch for the duration of your plank.
4.Your body should appear like a straight line for the duration of
your plank.

Warning: Do not do this exercise if you had spine injury or slip

disc.
Front Plank
Elbow Plank
Home Activity 1

Step1. Execute the Front Planks and Elbow plank, try to reach the Time
limit.
Step2. Rest as long as it is needed to recover fully before doing the
next exercise.
Step3. Check CRITERIA to determine your corresponding grades and
fill-up the chart. Submit this to your TLC.

Plank and Variation Time limit Time Position is GRADE

held

Front Plank 1 minute

Elbow Plank 1 minute

Grading Matrix:

CRITERIA GRADE

Held the position reaching the 100

time limit.
Held the position for 50-59 95
seconds
Held the position for 40-49 90
seconds.
Held the position for 30-39 85
seconds.
Held the position for less than 30 80
seconds.
 Assignment:

o Please practice all of todays activity at least

two times on a separate days after today.
o The goal is to improve your Plank holds
performances to two (2) minutes on each of
the exercise.
Thank You!