Plank and Side Plank
The plank and side plank in your Strength and Conditioning workouts are prescribed in the number of sets and reps you should perform.
For example, 1 x 3 is asking you to perform 1 set of 3 reps (1 x 3 each side alternating for the side plank).
The duration of those reps is dependant on your personal fitness and ability. You should hold for as long as you can maintain good form.
Why do the Plank?
The plank, when performed well, will strengthen your core muscles (abs, glutes, hips and lower back) which work together to hold your torso solid as you swim, bike and run. Core strength will save energy from being wasted, minimise your risk of injury and add dynamic power for all disciplines.
What is Good Form?
Facedown, rest your weight on your forearms and toes, pull your abs in tight. Maintain your hold for as long as you can with your body in a straight line from your shoulders to heels. Don’t allow your hips to sag or back to arch up. Keep your elbows in line with your shoulders.
When your form slips take a rest.
How to Progress?
Start by increasing the duration of your hold. Then you can add alternating leg raises (hold leg up for 10-20 seconds before switching).
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