Want a plank routine that benefits you in every possible way? Then get down with Chris, because this is the one you are going to want to add to your training immediately. This is not just “hold a plank and hope for the best.” This is a full-spectrum core assault designed to build deeper, stronger abdominal muscles, eliminate sagging, sinking, and sloppy form, improve full‑body tension and stability, boost your performance in advanced calisthenics skills, and sculpt a physique that looks strong because it is strong!
Chris is running eight variations, each for 40 seconds, with 20 seconds rest between movements. Eight minutes total. Zero excuses.
1. Plank Side‑to‑Side
A dynamic shift that forces your obliques to stabilize while your core resists rotation. Great for anti‑rotational strength.
2. Alternating Side Planks
Targets the lateral chain while reinforcing shoulder stability. Essential for straight‑arm skills.
3. High Plank Rise
A subtle but brutal elevation that lights up your anterior core and teaches your body to maintain tension under movement.
4. Plank Knee to Elbow
A mobility‑meets‑strength combo. Works hip flexors, obliques, and deep core muscles while keeping your shoulders locked in.
5. Plank Shrugs (High or Low)
Your choice:
High plank: serratus and scapular control
Low plank: deep core and shoulder stability
Both are gold for planche progressions.
6. Plank to Pike Press
A calisthenics classic. Teaches compression strength, shoulder flexion, and the hollow‑body mechanics needed for handstands and planche leans.
7. Side Plank Reach‑Through
Rotational strength, oblique engagement, and thoracic mobility all in one. A must‑have for balanced core development.
8. Low Plank to High Plank
A stability endurance finisher. Forces your core to stay tight while your upper body transitions under load.
If you are not seeing results, or are unhappy with your physique, this is the kind of routine that fills the gaps. It is often the things you are not doing that make the biggest difference.
This routine:
· Strengthens the muscles that support every major lift
· Improves posture and eliminates energy leaks
· Builds the foundation for advanced calisthenics
· Keeps your abs engaged through multiple planes of motion
· Helps you maintain a shredded midsection year‑round
And Chris is not simply preaching theory; He has lived this for over a decade. His shredded six‑pack, full planche push‑ups, full planche handstand push‑ups, and insane straight‑arm strength all come from training exactly like this—high‑tension, high‑quality, core‑centric work.
And if you want real, functional, aesthetic strength, it should be part of the way you train too! Download the ThenX app in the App Store or Google Play Store for free and get today’s workout.
Follow THENX on Instagram:
For the music in this video:
https://soundcloud.com/chrisheria
Heria Shirts and Gear here: https://chrisheria.com/
BECOME A THENX MEMBER: https://thenx.com/
SHOP THENX: https://thenx.com/shop
VIEW OUR EVENT CALENDAR: http://thenx.com/blog/events/
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