BEAT-THE-CLOCK PLANK

Men's Health (South Africa) - - STRENGTH - YOUR TRAINER Jeff Cava­liere, strength & con­di­tion­ing coach and cre­ator of @ath­leanx

First, warm up your glutes and lower back, two un­der­rated keys for com­plete core devel­op­ment.

1 Cliffhanger ex­ten­sion

Lie face-down on a bench, legs hanging off it, toes touch­ing the floor; this is the start. Keep­ing your legs straight, squeeze your glutes and try to raise your legs so they’re par­al­lel to your torso. Hold for 6 sec­onds and re­turn to the start. That’s 1 rep; do 10.

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