Muscle
Core
CORE-CENTERED TENSION TO IMPROVE BRACING AND CONTROL
Core Focus
Plank
Coach Notes
Coach Take
Simple on paper, brutally effective when full-body tension is real.
Make It Easier
Knee Plank
Level It Up
Weighted Plank
Build Size
Build control: 3 x 30-45s
Build Resilience
3 x 60s+
Attribute Breakdown
Equipment
Bodyweight
BODYWEIGHT EXECUTION USING ONLY YOUR OWN MASS
Movement
Core
CORE MOVEMENT CENTERED ON STABILITY AND MIDLINE CONTROL
Pattern
Horizontal
HORIZONTAL LINE OF FORCE, USUALLY PRESS OR ROW
Reps
12+
HIGH-REP WORK FOR VOLUME, BURN, AND MUSCULAR ENDURANCE
Goal
Endurance
PRIMARY GOAL IS REPEATABLE OUTPUT AND WORK CAPACITY
Ego
Low
LOW EGO: CLEAN EXECUTION OVER IMPRESSIVE NUMBERS
Related Exercises
Play Liftdle
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