Plank Series

Orientation: Plank

The Plank Series engages the whole body with emphasis on the core and upper body.

Every class includes at least one Plank, with a second added depending on time. Because Planks are demanding, they should be spaced to manage fatigue and reduce wrist strain. Variations include using a barre, wall, or chair for support, or adding bands, balls, or sliders for resistance.

Framework Tip

Use Plank as an upper body warm-up or to transition into mat work.

Plank Exercises

  • Plank Series - Plank Pose

    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.

Plank Choreography

Featured
Mary J. Blige “Work That”
Mary J. Blige “Work That”

This Forearm Plank and Side Plank Series will boost your heart rate and your confidence!

Sabrina Carpinter “Vicious”
Sabrina Carpinter “Vicious”

This Plank, Tabletop Core and Glutes Series is vicious. Choreo features hip extension and rotation.

Diplomats of Solid Sound “Come in my Kitchen”
Diplomats of Solid Sound “Come in my Kitchen”

Get funky with this Plank, Side Plank and Hover series that will roast your upper body and core!

Ariana Grande “thank you, next”
Ariana Grande “thank you, next”

HIIT the Barre with a Squat Series that incorporates strength and builds cardiovascular endurance.

U2 “Mysterious Ways”
U2 “Mysterious Ways”

Yoga Fusion in Down Dog, Plank and Hover that targets upper body and core.

Simple Minds “Don’t You Forget About Me”
Simple Minds “Don’t You Forget About Me”

This is a yoga-inspired Plank and Tabletop Core Series to a classic from The Breakfast Club Soundtrack.

Previous

Kneeling Core Series
Next

Seated Core Series