Circuit 1

Complete this round 3 times.

Single Arm Ring Plank

Complete 20 seconds

The single arm OH KB Hold is an excellent core strength and shoulder stability exercise. Very similar to the single arm OH KB carry that is more traditionally used, but is more appropriate for those who find this positioning very difficult or have limited space.

Benefits of Single Arm Ring Plank

There are two major benefits to the single arm OH KB hold, primary the benefits are to the core musculature. As we are using a weight on one side of the body, the weight pulls the body to rotate, meaning we will be resisting rotation throughout the hold. This exercise is also a great way to improve the stability and strength of the shoulder joint. It requires you to resist a lot of fatigue and generate a lot of stability in the joint to maintain the position. Finally this exercise can be a great way to more on shoulder mobility. Those who struggle to put weight over their head and keep the exercise technically clean can use this exercise to great effect.

How To Do Single Arm Ring Plank

1. Start with the kettlebell in the front rack position and press the weight overhead so that the elbow is locked and the arm is completely straight.
2. Hold as still as possible, keeping a tight core and shoulder joint.

Coaching Tips For Single Arm Ring Plank

Follow these cues to perform Single Arm Ring Plank correctly:

• Create tension in both rings first and then release one to find the position safely
• Keep hips and shoulders inline
• Lock the elbow and do not allow it to bend.

Circuit 2

Complete this round 3 times.

Ring Side Plank

Complete 24 seconds

Coaching Tips For Ring Side Plank

Follow these cues to perform Ring Side Plank correctly:

• Keep the hips high throughout
• Keep the elbow under the shoulder
• Reduce movement as much as possible.

Circuit 3

Complete this round 3 times.

Bird Dog in Bear Crawl Hold

Complete 6 repetitions

Coaching Tips For Bird Dog in Bear Crawl Hold

Follow these cues to perform Bird Dog in Bear Crawl Hold correctly:

• Create a very stable base in the bear crawl position
• Slowly lift off opposite arm and opposite leg and find balance.

Plank Shift with Reach

Complete 8 repetitions

Coaching Tips For Plank Shift with Reach

Follow these cues to perform Plank Shift with Reach correctly:

• Keep feet together
• Slowly lift one arm and straighten it overhead
• Move hips as little as possible.

Circuit 4

Complete this round 3 times.

Star Side Plank

Complete 25 seconds

Coaching Tips For Star Side Plank

Follow these cues to perform Star Side Plank correctly:

• Keep elbow underneath shoulder
• Lift one leg and hold
• Keep hips in line with shoulders.

Single Arm Plank

Complete 25 seconds

The single arm plank is an excellent core exercise for more advanced individuals to develop their anterior core and resisting rotation capabilities.

Benefits of Single Arm Plank

The main benefit of the single arm plank is it’s ability to increase strength and endurance in the muscles of the core. It can also be good at developing the pictorial muscles.

How To Do Single Arm Plank

1. Start in the top of press up position, with the core engaged and the feet at hips width apart.
2. Put the hands underneath the shoulders, slightly narrower than the traditional press up position.
3. Lift one hand off the floor and place it on the lower back. Make sure the elbow is locked (the arm straight) before lifting the hand off the floor.

Coaching Tips For Single Arm Plank

Follow these cues to perform Single Arm Plank correctly:

• Slowly transfer weight to one arm
• Keep hips high and in line with the shoulders.