Plank Walkout
March 3, 2023
The Plank Walkout is one of the toughest anti-extension exercises out there.
“Anti-extension” relates to your ability to maintain optimal core position for the duration of the set, not letting your lower back arch or your hips to drop.
The Set-Up:
- Assume a normal position with your core engaged to keep your back flat.
- As you walk your hands out to an overhead position, do not allow the hips to sag or lower back to arch.
- Walk your hands out to a distance that will challenge you but allow you to control the movement and maintain technique
- Walk your hands back, keeping the same focus on bracing your core and maintaining optimal spinal alignment.
🏋🏽 Trainer Tip 🏋🏽
Increase the difficulty of this exercise by pausing at the top of each rep and taking a full exhale to further engage the abdominal muscles.
Implement these into your training 1-2 times per week for 2-3 sets, determining reps by your ability and core control.
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