Support strength progressions develop the ability to support your bodyweight with just the upper body. These movements are for straight arm strength development, and should (with some exception) be performed with a locked elbow. Keeping the elbow locked puts the majority of the challenge on the scapula. Training straight arm strength should complement bent arm strength (pulling/pressing) work.
Progressions - Side Plank
Progression 1 - Elevated Side Plank
Points of Performance
- Body in a straight line, elbow locked.
- Decrease the box height to increase difficulty.
Required Work: 3 x 60 seconds/side
Progression 2 - Side Plank
Points of Performance
- Hand directly underneath shoulder. Push away from the ground.
- Body straight - feet, hips, and shoulders in a straight line.
Required Work: 3 x 60 seconds/side
Progression 3 - Side Plank with Reach Through
Points of Performance
- Begin in a side plank, top arms reaches through as far as possible while keeping side of foot in contact with the ground.
- At the top, retract the shoulder and push hips forward.
Required Work: 3 x 30 reps/side
Progression 4 -Side Plank Raises
Points of Performance
- Keep arm straight the entire time.
- Drop hip towards ground and press towards ceiling while keeping body straight.
Required Work: 3 x 30 reps/side