Training and Technique Tips

Reverse Plank Variations

The reverse or Supine Plank is the exact opposite of the Prone Plank. If you are going to do the Prone Plank you need to do the Supine Plank as well. Hold each position for 5 - 10 seconds or up to 15 seconds as you progress. Keep a entire body in a straight line from shoulders to ankles.

Prone Support Plank

VIDEO: Prone Support Plank with Medicine Ball Contralateral Movement.

Single leg squats


Single leg squats

Do these in 3 different planes of movement.


Left leg - right hand touch at 12 o'clock, 10 o'clock, 2 o'clock

Right leg - left hand Touch

Left leg - left hand touch

Right leg - right hand touch

These squats strengthen up your hips in other planes than the simple movements of cycling or running. Which tend to only allow for strength development in the restricted planes of cycling and running.

Next- progression for single leg squats from easy to hard from simple to complex.

- Foot and ankle prehabilitative exercises for runners.


Core Strength Plank Series Video

This is an example of a core strength program doing The Plank Series.