I suggest doing 2-3 sets of 8-12 reps, twice a week for 4 weeks for best results.
Give it a go right now, even if you’ve got no weights, then let me know what you think.
And if you like vidz like this, make sure to tell me by hitting the ‘Like’ button below and I’ll take it into consideration the next time I’m shooting videos for you.
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Basic plank exercises are awesome for training stabilization of your core.
This base level of stabilization is what you need for a healthy low back and for the ability to effectively transfer force between your lower and upper body for techniques like throwing punches or pushing things like your car after it breaks down half a mile from home.
But the Clock Plank steps it up a notch with the addition of a DYNAMIC STABILITY component, which is when your core has to react to other movements or a changing environment to maintain position.
An added bonus in this variation is the different motor pattern when you hands are up over your head vs. down by your sides, which respectively recruits your lats or pecs more.
Check it out:
Let me know in the Comments, I’d love some new ones to play with the next time I train.