The One Armed Plank
When we created the one-armed plank we thought to ourselves “What else have we been using two arms for like suckers?” After various experiments, and bandages, we realized God gave us two hands for a reason…but planks may have been left off that list.
Floor (preferably clean)
5 sets of 10-30 sec per arm
Beginner: 10 sec per arm, 1 min rest.
Intermediate: 15-20 sec per arm, 30 sec rest.
Advanced: 30 sec per arm, 30 sec rest.
TEG Level: 30+ sec per arm, no rest.
Notes [Parts that need a little more explaining]:
When people think of the plank they relate it to an ab workout, yes and no. A plank is one of the most effective exercises for your core. However, a distinction must be made between your core and abs. Your abs are the superficial (scientifically speaking, not societal…look it up!) muscle group we relate to the “six-pack.” The core, on the other hand, is a complex system of muscles that keep you stable. This does include the abs, but there are many other muscles between your nips and hips (sorry for that). Improving your core strength will increase your reaction ability, flexibility, posture, strength for other movements, the list goes on. With that, using one arm at a time works your stability muscles much more. So, add this exercise to your workout and see an improvement in most everything else you do. Show yourself that that “six-pack” is a superficial muscle group; true strength is in your core. Place one arm on the floor at your midline (imagine a line cutting your body in half vertically), anywhere here is good. Perform 5 sets per arm of this workout. After each arm has gone once rest for no more than 30 seconds, repeat. We’ve included a ranking system (similar to our challenges); resting and set number is the same format as with the exercise, see where you rank. Regarding the warm-up, follow along with the video and performing each position once is sufficient. With all of these exercises, when performing a movement you’re not familiar with, always begin by performing with a lighter weight and/or lower rep count. Good luck and be safe!