Action Step:

What is a Plank?

This picture shows someone doing an exercise called the standard plank. When doing a standard plank you will picture your body in a straight line from your ears, through your shoulders and bottom, to your feet. Try to be like a straight piece of wood. Don’t let your bottom rise up, don’t let your stomach drop down, and don’t bend your knees (but make sure you don’t lock them either). Also when doing this exercise, remember to breathe.

If you download the Nike Training Club App, they have a great instructional video by going to “Learn the Exercises” from the Menu, then Browse > Core Exercise > Plank.

Action Step:

Prepare Yourself.

Find a place where you can do the Plank Mini Challenge each day. You can do the standard plank pose almost anywhere, as long as you have a place to rest your toes and hands/elbows. If you are planking on the ground, make sure that the area is clean and flat. Consider the texture of your planking space: hard, rough surfaces may be less gentle on your hands/elbows, but you may find it harder to keep your balance on a surface that is too soft. Try planking on a rug or a yoga mat so that your elbows have something firm but forgiving to rest upon. Outside on the grass might be a great option too.

Action Step:

Make a Plan.

Look at your schedule over the next week. Find time where you can dedicate a few minutes each day to the Plank Mini Challenge. Mark it on your calendar and/or put a reminder on your phone to take the time. Also teaming up with a buddy is a really great way to keep you in check and committed to completing the Mini Challenge each day.

Also print out the Plank Mini Challenge paper tracker for week 1 to keep up with the plan and your progress each day. Just remember you will need to log any points earned online at hdhealthchallenge.com. Only points logged online will be counted and you will only be able to log points for the current week and prior.

Ok, today is the day to start building your core strength. The focus today will be making sure you are doing a plank correctly. Each day after today you will just add time to your plank, so it is key to ensure you master the correct pose.

Action Step:

Get Started.

First, review the Standard Plank correct and incorrect pose in the pictures here or by watching the video on the Nike Training Club App recommended Day 1.

Remember, when doing a plank you will picture your body in a straight line from your ears, through your shoulders and bottom, to your feet. Try to be like a straight piece of wood. Don’t let your bottom rise up, don’t let your stomach drop down, and don’t bend your knees. Also when doing this exercise, remember to breathe.

Note: If this is your first time you can try a modified version of planking on your knees. This is a much easier version of the plank, so if you're just getting started or you find the standard plank too challenging, this is a good modification. Doing a plank with your knees bent is also beneficial for those with shoulder pain, and can also put less stress on your lower back.

Action Step:

Repeat.

You will want to release and repeat several times to ensure that you get the feel of the correct position.

Action Step:

Create a Baseline.

Get into position and see how many seconds you can hold it in the correct form. You may want to use a stopwatch or smartphone clock app to most accurately count your hold time. Remember while holding the position to focus on perfecting form. Now you have set your Week 1 Standard Plank Baseline Time! Write it down on your tracker because you will be using that for the rest of the week.

Action Step:

Repeat, Repeat & Repeat.

For the rest of this week we will continue to work with your Baseline time and add repetitions.

Day	Plank Hold	Repeat
3	Week 1 Standard Plank Baseline Time	3 times
4	Week 1 Standard Plank Baseline Time	4 times
5	Week 1 Standard Plank Baseline Time	5 times
6	Week 1 Standard Plank Baseline Time	6 times
7	Week 1 Standard Plank Baseline Time	7 times