Here is a simple Side Plank progression that we use at MaxWay Performance.
- Short Lever Side Plank
- Side Plank (baseline)
- Feet Elevated Side Plank
- Feet Elevated Weighted Side Plank
- Side Plank Row
- Feet Elevated Side Plank Row
Most of our clients and athletes will start at the Side Plank and progress from there every 3-4 weeks.
We will also typically simply add a little bit of time to the Side Plank each week within each progression. For example, week 1 we would perform 3 sets of 20 seconds, week 2 would be 3 sets of 25 seconds, and then week 3 would be 3 sets of 30 seconds…then we’d move to the next progression.
By the way, if you are interested in more of our progressions and regressions, check out my Coaches Guide to Progressions and Regressions.
You’ll get everything we do, from plyo’s, to med ball work, upper body and lower body strength training, core work, and much more.
You can grab a copy HERE!