Modified Plank

modified plank video

Springload:

1 white

Duration:

60-90 seconds

Regression:

  • table-top position

Progression:

  • on the toes

3-POINT SET-UP:

  1. Elbows on the (front platform / carriage facing the back)

  2. Knees on the (carriage / platform)

  3. Hips down in a plank position

Body Part • Direction • Action Verb:

  • No movement. Just hold.

Range of Motion:

  • N/A

Kinetic Checkpoints

HEAD:
❌ Looking up or looking down
❌ Forward head position (hanging down)

✅ Neutral, in line with your spine and looking down

SHOULDERS:
❌ Shrugging towards the ears
❌ Winged scapula (sinking down)
❌ Protracted scapula (lifting too far out of the shoulders)
❌ Rounded upper back

✅ Neutral, flush against your ribcage and spread “wide”

HIPS:
❌ Anterior Tilt (arched back or sway back)
❌ Posterior Tilt (tucked under or flat back)

✅ Neural pelvis (somewhere in the middle, maintaining a small, natural arch in your lower back)

KNEES:
❌ Shins lifting up
❌ Knees separated from each other

✅ Shins pressing down into the carriage/platform
✅ Knees together with your inner thighs active and engaged

HANDS/FEET:
❌ Feet or ankles crossed

✅ Feet parallel

Talking Points:

  • This modified plank is your “home base” and will always be a great exercise to return to if you need to rest or re-set your form

  • Planks are a great core stability and strength exercise. We are isometrically working our entire upper body and postural muscles and our deep core stabilizers

  • Planks are one of the best exercises for posture, spinal health and learning how to maintain a neutral body position

  • In a plank you DO NOT want to feel any gripping or crunching sensation! This is about maintaining a neutral spine, NOT flexing or rounding our spine!

  • Imagine your abs wrapping 360 degrees around your spine - not crunching or gripping. Your abs are working to support your spine and hips so they don’t move.

  • In a plank you DO NOT want to squeeze your glutes together! When you are in a neutral position, all of your Core muscles will be doing the right amount of work for the position. Squeezing or gripping your glutes will take you OUT of your neutral position.

Common Mistakes.