Here is a quick breakdown of the most effective plank variations and why you should include them in your training. 1. Low plank for foundational stability . Builds core and shoulder stability under load and is a great entry point, especially if you have wrist pain. It also works well as a warm up to activate the core and prepare the shoulders. 2. Extended low plank for serratus and shoulder focus By reaching forward, the emphasis shifts toward the shoulders and scapular stabilisers, especially the serratus anterior, making it a strong addition to shoulder training. 3. High plank for wrist conditioning and scalability Develops straight arm strength and conditions the wrists. It is easily scalable using low bars and bands, turning it into a more strength-focused exercise. 4. Superman plank for long-lever strength Increases demand on the core and shoulders due to the longer lever, helping build strength and control in extended positions needed for movements like ab rollouts. 5. Yoga block variation for increased difficulty Reduces stability and shifts more demand onto the core and shoulders, making it a useful progression and a good addition to handstand warm ups. 6. One arm plank for anti-rotation strength Adds unilateral demand, activating the obliques and training both anti-extension and anti-rotation, with carryover to one arm push-up progressions. 7. One arm one leg plank for advanced stability Further increases instability and challenges hip and core control, making it a solid progression once basic variations are mastered. 8. Side plank for lateral core strength Targets the obliques and lateral chain, which regular planks do not fully address, making it essential for balanced core development. 9. Copenhagen plank for adductors By elevating one leg, the focus shifts to the inner thighs, making it an effective exercise for adductor strength and lower body support. 10. Reverse plank for posterior chain and shoulder extension Strengthens the glutes and hamstrings while training shoulder extension, helping balance forward-dominant training. #planks, #coretraining, #calisthenics, #bodyweighttraining, #shoulderstability - @cali.hoss