Plank

A foundational isometric core exercise designed to build spinal stability and abdominal endurance.

Execution Standards:

1. Setup: Place your forearms (Low Plank) or hands (High Plank) on the floor, directly under your shoulders.
2. Alignment: Step your feet back, creating a straight line from your head to your heels.
3. Engage: Squeeze your glutes and brace your core to prevent your hips from sagging or arching.
4. Hold: Maintain this rigid position while breathing steadily.

200+ FCS Combat Application: Builds the core rigidity necessary to maintain posture and resist being broken down during clinch work or wrestling transitions.