Calisthenics
Plank
Planks train trunk stability. Clean seconds beat shaking to failure.
Setup
- Forearms under shoulders, elbows stacked.
- Head-to-heel line — no sag, no pike.
- Eyes to the floor, neutral neck.
Execution
- Brace abs and glutes; ribs slightly down.
- Active shoulder blades — don’t collapse.
- Breathe steadily.
- Stop the clock when the line breaks.
Common mistakes
- Hips sagging
- Hips too high
- Collapsed shoulders
- Breath-holding to failure
Progressions
- Shorter perfect sets
- Side plank and dead bug
- Weighted planks later