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The Core on Bravo Series: Plank with Bar (Single Leg Stance)

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 4

Exercise:Plank with Bar (Single Leg Stance)
Muscles targeted:Abdominals, Obliques, Hip Flexors, Lats, Triceps
Stability Pad:Yes

Plank with Bar (Single Leg Stance)

A variation of the upright Plank with Bar on the Cybex Bravo, the Single Leg Plank targets the external obliques in addition to the abdominals.

In this exercise, the user lifts one leg from the ground while in plank position. This engages the core musculature of the opposite side to help stabilize the body. An excellent exercise for identifying muscle imbalance or injury, pay attention to any leaning or compensation that may occur while the leg is raised.

How to perform the Plank with Bar using a single leg stance:

  1. Select desired weight on Bravo weight stack.
  2. Adjust stability pad to about the height of the tailbone.
  3. Position feet shoulder-width apart.
  4. Hold bar overhead with elbows bent at a 90 degree angle in front of you.
  5. Lift one leg by bending knee and raising foot behind thigh. (Make sure legs do not touch)
  6. Hold for desired time limit.
  7. Return leg to starting position and lift opposite leg. Hold for desired time limit.
  8. Progress by increasing the time or the weight.