Movements Atlas

Plank

Works Abdominals

Gear Bodyweight

Family Plank

How to do it

Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder.
Keep your body straight at all times, and hold this position as long as possible. To increase difficulty, an arm or leg can be raised.

In these plans Strength Foundations The First Two Weeks Bodyweight Starter Bodyweight Foundations Kettlebell Foundations Dumbbell Foundations Dumbbell Muscle Hotel Room Bodyweight Core Park Bars Daily Practice Floor Intervals Every Day Jump School Bands and a Post The Plyo Box First Six Weeks Floor Core Back to the Bells The Light Pair Arms and Shoulders Dumbbells on the Road Dumbbell Rounds Two Days, One Bench The Home Gym Heavy Pair Dumbbell Circuits Two Days, Then Three Your First Barbell Back Under the Bar Bar and Rack Barbell Power Barbell Rounds Twice a Week Barbell Squat Block Deadlift Block Bench Block Barbell Peak Five Short Days Wave Strength Learn the Lifts Top Set Heavy, Light, Medium Base, Build, Peak Bands and Chains Two Bells Twenty Minutes The First Month at the Gym The Lunch Hour Gym Conditioning Hinge and Carry Back in the Gym One Station Once a Week Interval Foundations