Stage 1
FreeSide plank base
60 seconds each side.
Pass criteria
- Hold Side plank for 60 s, unassisted.
Technique checklist
- Straight body
Too hard? Knee side plank.
Skill Academy
Hold the body sideways and horizontal on a vertical pole.
4 stages
Needs a strong base. Expect many months per stage.
2 sessions per week.
Pass each stage by meeting its criteria in one session. Then move to the next.
Stage 1
Free60 seconds each side.
Too hard? Knee side plank.
Stage 2
PremiumKnees tucked, body horizontal.
Drills, technique notes and progress tracking for this stage are in Premium.
Stage 3
PremiumLegs straight and apart.
Drills, technique notes and progress tracking for this stage are in Premium.
Stage 4
PremiumLegs together.
Drills, technique notes and progress tracking for this stage are in Premium.