Eccentryx / Exercise Atlas / core
Plank (RKC, 60 s)
Forearms on ground, body in one line, squeeze every muscle simultaneously.
Muscles
- Primary
- abs
- Supporting
- glutes, lats
Mechanics
- Pattern
- anti-rotation
- Equipment
- bodyweight
- Geometry
- 180° Core Alignment
- Energy model
- Glycolytic Pathway (10-90s)
- Target feel
- A full-body brace — quads, glutes, abs, and lats all firing at once.
- Progression
- Extend duration by 10 s per session once 60 s is consistent.
- Regression
- Elevate hands on a bench to reduce load.
Watch for
- Sagging hips
- Holding breath
- Elbows drifting wide
Substitutions
- Dead bug
- Hollow body hold
- Ab wheel rollout