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The Core on Bravo Series: Reverse Plank

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 2

Exercise: Reverse Plank with bar (or Extensor Plank)
Muscles targeted: Back Extensors, Hip Extensors
Condition: Static
Stability Pad: Yes

Reverse Plank with Bar

The Reverse Plank builds off of the plank exercise exhibited in Episode 1 of the series. This exercise utilizes the Bravo and bar to recreate a reverse plank, focusing on the back extensors instead of the abdominals. It trains the static endurance of the back muscles and, with the stability pad positioned above the knee, also calls upon the hip extensors. Make sure to track progress by recording time or increasing weight. For more advanced versions of this exercise, try asymmetrical loading, bilateral and unilateral leg positioning, or a raised bar (see below).

How to perform the Reverse Plank with bar:

  1. Select desired weight on Bravo weight stack.
  2. Adjust Progressive Stabilization pad to rest above the knee.
  3. Standing upright (do not lean back), face the Bravo and position feet at shoulder width.
  4. Hold bar behind back.
  5. Hold position for 45 seconds to a minute.
  6. Track progress by recording time or increasing weight.

Try these Advanced Actions:

Unequal Weight (Asymmetrical Loading) – different weights on either side.
    1.  Bilateral (Standing on Two Legs): adds additional demand to the obliques.
    2.  Unilateral (Standing on One Leg): adds additional demand to the hip external rotators.

Raised Bar
    1.  Raise bar above head.
    2.  Challenges the pecs and biceps; Increases demand on hip and back extensors.

*Make sure to reduce weight when trying Advanced Actions.

Stay tuned for the next episode of The Core on Bravo, featuring the Lateral Plank with Handle core exercise.

<< Watch Episode 1" >>

 << Watch Episode 1>>

<< Watch Episode 3 >>