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Commando Plank


THE COMMANDO PLANK STRENGTHENS THE CORE, SHOULDERS, 

AND TRICEPS WHILE IMPROVING STABILITY AND CARDIO ENDURANCE.


  • Start in a standard forearm plank position with your elbows directly beneath your shoulders and feet hip-width apart.

  • Push up off the floor with your right hand, placing it where your right elbow just was to straighten your arm.

  • Follow by pushing up with your left hand so you end up in a full high plank position.

  • Lower back down onto your right forearm, followed immediately by your left forearm, to return to the starting position. Alternate leading arms each rep.


PRO TIPS:  

  • Keep your hips steady: Avoid rocking your hips side to side as you move between the high and low plank positions.

  • Breathe properly: Maintain a steady breathing rhythm throughout the movement; do not hold your breath.


MODIFICATIONS:

  • Knee commandos: Drop your knees to the floor to reduce the core load while maintaining a straight line from head to knees.

  • Hold static plank: If the up-and-down movement is too difficult, hold a steady high or low plank until you build strength.


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