A plank on your edge

Side Plank

On your side. Elbow under the shoulder. Hips up so you are a straight board. Hold. Switch. This is not a crunch on your rib.

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Hunter: Job-site Day 3 puts these with carries. I time each side. If my hips sag, I drop to a knee. A banana shape is not a plank.

Cues

Elbow under the shoulder. Forearm on the floor. Stack the feet or stagger them.
Hips up. Body in one line from ear to ankle.
Top hand on your hip or reaching up. Do not let the top shoulder roll forward.
Breathe. Brace. Do not hold a dead breath the whole clock.
If the hip drops, stop the clock. That is the set.

Setup

A mat. 3 holds of 20-30 seconds each side. Rest about 45 seconds. Knees down is allowed if the full version folds. Log side plank or the knee version so next week is honest.

With the suitcase

The carry trained the same anti-lean standing up. This trains it on the floor. Pair them on Day 3. You do not need a torso-rotation machine after. Log both. Leave.

Vs a front plank

Front plank is facing the floor. Side plank is the edge. Both belong. They are not interchangeable in the log. If your wrist hates a high side plank, stay on the forearm.

When 30 seconds is easy

Add a few seconds. Or lift the top leg later. Do not add a plate on your hip in week one because a clip did. Time you own beats load you dump.

Common misses

Hips sagging toward the floor. Rolling the chest toward the ground. Craning the neck. Also: stacking the feet so high you shake in second one.

FAQ

Feet stacked or staggered?

Stacked is harder. Stagger if you wobble. Pick one for a month.

Shoulder bark?

Shorten the hold. Or drop to the knee. Sharp pain: stop and talk to someone who is not a webpage.

Log side planks in the free Vitality Engine. Seconds each side. Name the version you held.

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