4. Lateral Plank Walk
Start in a high plank position with your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged.
Take a step to the right starting with your right hand and right foot and following with your left hand and foot, maintaining a plank position as you move. This is 1 rep.
Do a set amount of reps in one direction, and then repeat the same amount moving in the opposite direction.
Band is optional.
Targets the core, latissimus dorsi, deltoids, and triceps.
5. Iron Cross Hand Plank
Assume a pushup position but extend your arms out to your sides as far as you can without letting your chest touch the floor. Your body should form a T or a cross.
Brace your core—as if you were about to be punched in the gut—and maintain that contraction the entire time.
Hold this position for the prescribed amount of time.
6. Plank With Spinal Rotation
Start in a high plank with your palms flat, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged. Place your feet hip-width apart.
Rotate your entire body to the right into a side plank, so that your right shoulder is stacked above your right wrist and your left hand is extended toward the ceiling. Pause here for a second, then return to start. That’s 1 rep.
Targets the the core, glutes, latissimus dorsi, and deltoids.