Start in a standard plank position with forearms on the floor, elbows directly beneath your shoulders. Position your body in a straight line from head to heels. Have a training partner carefully place a weight plate on your mid-back (or use a weighted vest). Ensure the weight is stable and centered on your back. Engage your core by drawing your navel toward your spine. Squeeze your glutes and quadriceps to maintain proper alignment. Keep your neck neutral by gazing at a spot on the floor just in front of your hands. Breathe normally while holding the position for the desired duration. When finished, have your partner remove the weight before you release the position.
Znajdź program
