# Plank (exercise) <center><div class="videoWrapper"> <iframe width="560" height="315" src="https://www.youtube.com/embed/1G0y8D5rFDc" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen></iframe> </div></center> ## Physiology - Lumbar Anti-Extension (Rectus Abdominus, Transverse Abdominis, Obliques) ## Technique - Push up position, elbows beneath shoulders - Full body in straight line - Cue: pull elbows back toward your body - 3 sets of 20-40 second holds ## Overload - Overload: extend the lever arm (move elbows forward), posterior pelvic tilt (squeeze glutes) - Further overload: bring the elbows in closer together, cue to pull elbows to toes and toes to elbows - Ab Wheel Rollout to complement ## Errors - Hips rising up or too low - Pulling the wheel in with your arms rather than your abs