Today’s Training Tip is not for the faint of heart! Today we are learning about the RKC plank!
RKC planks are a challenging way to intensify a traditional plank…and when I say intensify, I mean, INTENSIFY.
Shall we dive right in?
How to RKC Plank
To set up, you’ll be in a plank on your elbows and you’ll press up through your shoulder blades.
Next, focus on a shortened and compacted torso. That means you’ll need to keep your ribcage down, pelvic bones tilted up and booty cheeks squeezing as you continue to press through your shoulder blades.
In the plank position, imagine you are drawing your big toes and your elbows together. This will create even more tension throughout your deep core muscles.
So, as you hold think about:
- Pressing through your shoulder blades.
- Ribcage down and pelvic bones tilting up. (Like they are squeezing together)
- Pulling your elbows and toes together. (As if you’re trying to wrinkle your mat!)
You won’t be able to hold the RKC plank for very long. Hold as long as you can and feel free to do plank “reps.”
If being on your toes is too intense, you can do the RKC plank in a modified position on your knees.
The only difference is, that you’ll imagine pulling your elbows and knees together instead of elbows and toes.
Want a visual? Check out Coach Amber’s how-to RKC plank video, here!
Want more fitness and nutrition tips? Check out these client favorites: Training Tip Tuesday: Hammer Curls, Body Neutrality, Body Positivity, And Your Fitness Journey, What is a Workout Cool-Down and Why is It Important?
