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The Core on Bravo Series: Plank with Bar

Plank with Bar

From the Core on Bravo series with Brett Fischer PT, ATC, CSCS

The Core on Bravo is an 8-part video series featuring renowned Strength and Conditioning Coach, Brett Fischer. Filmed on location at the Fischer Institute of Physical Therapy & Performance in Phoenix, Arizona, each episode will feature 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 1

Exercise: Plank with bar
Muscles targeted: Anterior Abdominals, Hip Flexors, Lats, Triceps
Condition: Static
Stability Pad: Yes

Upright Plank with Bar

This exercise utilizes the Bravo to recreate the Plank exercise, as is typically done on the ground in prone position. Using the Bravo with stabilization allows the user or trainer to get objective data with the Plank. Make sure to keep time during this exercise to measure progress.

How to perform the upright Plank with bar:

  1. Select desired weight on Bravo weight stack.
  2. Adjust progressive stabilization pad to rest at the pelvis.
  3. Position feet at shoulder width.
  4. Hold bar at desired height.
    Raise arms to increase lats and triceps engagement, or lower arms to increase pectoralis engagement.
    "Know what level you are going to and why you are going there."
  5. Hold for 45 seconds to 1 minute.

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The team at the Cybex Research Institute is always investigating the effectiveness of equipment and exercises. Hear their findings first by signing up for their Truth on Fitness newsletter.

Brett Fischer PT, ATC, CSCS
President of Fischer Sports

Brett is a Licensed Physical Therapist, Certified Athletic Trainer and a Certified Strength and Conditioning Specialist. He has worked with the University of Florida, New York Jets, PGA & Senior Tour and Chicago Cubs. He has served as a consultant to the San Francisco Giants and currently provides training and treatment to MLB, NFL, NHL and NBA athletes. www.fischer-sports.com

Paul M. Juris, Ed.D.
Executive Director, Cybex Research Institute

Dr. Juris earned his Doctorate in Motor Learning from Columbia University in 1993, followed by a variety of positions in higher education, rehabilitative medicine, professional sports, and fitness. Paul Juris, Ed.D. was named Executive Director of the Cybex Research Institute in 2007.