Side Plank Series
Side Plank strengthens the obliques, abductors, and QL, and can stand alone or be part of a larger Plank Series. Variations from yoga and Pilates make this a highly adaptable Series. It can be modified by bringing one knee down or using props for support.
If paired with Cardio, it fits near the beginning of class. Otherwise, it’s typically sequenced toward the end.
💡 Framework Tip: Side Plank doesn’t just build core strength—it improves lateral stability and hip control, making it a powerful tool for preventing imbalances in unilateral movement.
Plank Exercises
-
![Plank Series - Plank Pose]()
Plank
-
![Side Plank]()
Side Plank
-
![Plank Series Crow Pose]()
Crow
Crow requires a lot more core engagement and stability than upper body strength! Variations include: Side Crow, Figure 4 Crow
-
![Plank Series, Cool Down, Warm Up, Down Dog Pose]()
Down Dog Pose
Down Dog (on palms of hands) or Dolphin Pose (on forearms) with hips high and heels pressing down.
