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Strength Training Exercise Progressions
Core Progression
MEDIAL PLANK
Basic
Wrap foot of bottom leg around top leg
and raise hips to lateral plank position.
Core Progression
PRONE PLANK
Basic
Balance on elbows and balls of feet.
Elbows should be directly under shoulders
and hips should form a relatively straight line
from shoulders to knees. Imagine “tucking
your tail” slightly between legs, which will
help activate abdominals and keep lower
back from doing most of the work.
20 2013 USA Gymnastics Fitness Program
Do 1-3 sets of 10-20 repetitions.
Starting position: Lie on side and flex bottom leg at knee.
Intermediate
Start in basic medial plank position. Let
bottom leg hang freely without touching
floor. Reach bottom foot from front to back
of midline and tap floor with toes at each
endpoint.
Do 1-3 sets of 10-20 repetitions.
Intermediate
Start in basic prone plank position. Lift
one leg slightly off floor without shifting or
sagging hips. Either hold for time or move
leg slightly away from body for repetitions.
Keep toes pointed toward floor and do not
let foot rotate out.
Advanced
Start in intermediate medial plank position.
Reach up with top arm then reach under
body, creating a rotation pattern.
For more support, wrap bottom
leg around top leg.
Advanced
Start in a basic prone plank position. Place
feet shoulder width apart. From this point
you will rotate an arm up to the side while
twisting your torso. Keep your elbow at a 90
degree angle. Hold for a second at the top
position and return to the bottom and then
alternate the arm that rotates.