The Core on Bravo Series: Lateral Plank with Handle

The Core on Bravo is an 8-part video series featuring renowned Strength and Conditioning Coach, Brett Fischer.  Filmed on location at Fischer Sports in Phoenix, Arizona, each episode features a rough-cut instructional video with Brett identifying a different specific core exercise using the Bravo Functional Trainer. Along with Dr. Paul Juris of the Cybex Research Institute, he’ll explain the core areas targeted, the accessories used, and proper technique. The purpose of this series is to help you learn not only what you are doing but why you are doing it, for a safer workout with faster results.

"When you don't know your purpose, abuse is inevitable"

-Brett Fischer

Episode 3

Lateral Plank with Handle

The Lateral Plank with Handle is an endurance exercise that strengthens the obliques and back muscles.  By lifting one leg, the exercise also challenges stability and targets muscles of the hip, knee, and ankle.  Progress by increasing either the weight or the amount of time that you perform the exercise.

How to perform the Lateral Plank with handle:

1. Select desired weight on Bravo weight stack.
2. Stand perpendicular to the Bravo weight stack with feet at shoulder width.
3. Grasp one handle with both hands and raise overhead with a slight bend in the elbows.
4. Hold position for desired time limit or until loss of control.
5. Rotate and perform the exercise again to target the muscles of the opposite side of the body.
6. Track progress by recording time or increasing weight.

Try these Advanced Actions:

To increase the challenge or recruit additional muscles try:
    1.  Standing on one leg, or
    2.  Raising arms higher
 

Stay tuned for the next episode of The Core on Bravo, featuring the Single Leg Plank core exercise.