Rkc Plank
Intense core workout! The RKC Plank maximizes tension for a shorter, more effective hold. Build strength and stability quickly.
Optional Equipment
Muscle Groups
Primary
Secondary
Instructions
Start: Start in a standard plank position by placing your forearms on the ground with elbows aligned below the shoulders, and legs extended behind you.
Position: Your body should form a straight line from your shoulders to your heels.
Active Tension: Instead of a regular plank, clench your fists and pull your elbows towards your toes and your toes towards your elbows without moving them. This creates tension through your core.
Maximize Tension: Squeeze your glute muscles as tightly as you can. Brace your core as if you were about to be punched in the gut.
Maintain: Your body should be under maximum tension. The goal is not to hold the position as long as possible, but to hold as intensely as possible for a shorter amount of time, usually around 10-30 seconds.
Recovery: Relax briefly, then repeat for the desired number of sets.
Key Points: Ensure minimal pelvic tilt to maintain a neutral spine. Keep the shoulders down and away from the ears. Breathe deeply and consistently throughout the exercise. Due to the increased tension, RKC Planks are typically held for a shorter duration than traditional planks.
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