The 60 Second Push-up Plank

The 60 Second Push-up Plank

Core Strength

The Why:

According to Core Performance, it’s impossible to move your limbs efficiently and forcefully if they’re not attached to something solid and stable. That’s your pillar—all the muscles that connect your hips, torso, and shoulders. When these areas are properly aligned, you can transfer energy throughout
your body more effectively, so you’ll produce more strength and power with less fatigue.

The How: 

Start in the plank position: 

David Martinez, Gin Millerq

Checklist: 

1. Elbows are directly underneath the shoulders, hands apart, palms flat

2. Quads (thighs) are flexed, with heels driving straight back

3. Glutes (butt) are slightly flexed, navel pulled in

4. Back is flat (not rounded) and body is in a straight line from shoulders to heels

Once you are in proper plank position, put one hand in place of the elbow at a time and push yourself up into the push-up position, maintaining the plank checklist. Advanced Option: Perform complete push-up. From push-up position, drop the elbows back under the shoulders so you are back in plank position. REPEAT CYCLE for 60 SECONDS
 

References: 

Core Performance, Pillar strength

Cooking Light, Plank Photo