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The Core on Bravo Series: Plank with Bar (Single Cable Connection)

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 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 7

Exercise: Plank with Bar (Single Cable Connection)
Muscles targeted: Abdominals, Obliques, Hip Flexors, Lats, Triceps
Condition: Static
Stability Pad: Yes

Plank with Bar (Single Cable Connection)

The single cable plank on the Cybex Bravo is another effective variation of the upright planks seen in Episode 1 and Episode 2.

In this variation, removing one of the cables from the bar challenges rotational muscles without rotating the spine. When using the stability pad, research shows that the user is able to target the core musculature more effectively compared to free standing cable exercises.  Perform this exercise on both sides for a balanced training effect.

How to perform the Single Cable Plank:

  1. Select desired weight on Bravo weight stack.
  2. Adjust stability pad to about the height of the tailbone.
  3. Attach bar with only one cable.
  4. Stand upright, facing awar from the machine with your feet directly underneath you and shoulder-width apart.
  5. Hold bar overhead with elbows at a 90 degree angle in front of you.
  6. Hold position for desired time limit.
  7. Switch side of attached cable, and repeat the exercise.
  8. Progress by increasing the time or the weight.

Try these Advanced Actions:

  1. Raise the arms higher to increase the difficulty.