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198
Workout

Plank and Its Variations

~9 min.
~108 kcal
⁉️ Comments

The plank is one of the foundational exercises in functional training. It does more than keep your core toned: the plank teaches your body to work as a unified system, where every muscular layer — from the feet to the shoulder girdle — activates simultaneously. This principle is at the heart of the workout you see before you.

On FISIO functional suspension straps, the plank and its variations take on a new dimension. An unstable base pushes the deep stabilizing muscles to work harder than on the floor — meaning you get greater results in the same amount of time. Add rotations, slides, abductions, and presses, and the workout becomes a comprehensive full-body session from legs to shoulders.

  • Builds core strength and spinal stability
  • Improves posture and load distribution throughout the body
  • Trains balance and intermuscular coordination
  • Suitable for intermediate fitness levels
  • Exercises alternate the working zones — without overloading a single muscle group

Before you begin, make sure the straps are securely anchored and that you can maintain a neutral lumbar position. If your form breaks down in any variation — reduce the range of motion or adjust the angle. Movement quality matters more than rep count.

Warm up
High pull - Squat
1
Level: 1
12
W pull
1
Level: 1
10
March
1
Level: 2
S1
12
March
1
Level: 2
S2
12
High pull - Squat
1
Level: 1
12
W pull
1
Level: 1
10
March
1
Level: 2
S1
12
March
1
Level: 2
S2
12
Lower back stretch with rotation
1
Level: 1
15 sec.
Cross-legged incline
1
Level: 1
S1
15 sec.
Cross-legged incline
1
Level: 1
S2
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Main exercises
Single leg hip hinge
1
Level: 2
R1
5
Single leg hip hinge
1
Level: 2
R2
5
T slide
9
Level: 2
R1
8
T slide
9
Level: 2
R2
8
I slide
9
Level: 2
R1
8
I slide
9
Level: 2
R2
8
Rotation with load
6
Level: 2
R1
10
Rotation with load
6
Level: 2
R2
10
Y slide
9
Level: 2
R1
8
Y slide
9
Level: 2
R2
8
Reverse plank leg abduction
5
Level: 2
R1
12
Reverse plank leg abduction
5
Level: 2
R2
12
Explosive push ups
10
Level: 2
R1
4
Explosive push ups
10
Level: 2
R2
4
Reverse plank leg abduction (alternating)
8
Level: 2
R1
10
Reverse plank leg abduction (alternating)
8
Level: 2
R2
10
Press - I Adduction
8
Level: 3
R1
6
Press - I Adduction
8
Level: 3
R2
6
Narrow grip pushups in plank
8
Level: 3
R1
10
Narrow grip pushups in plank
8
Level: 3
R2
10
T - Abduction
7
Level: 3
R1
10
T - Abduction
7
Level: 3
R2
10
I - Abduction
8
Level: 3
R1
10
I - Abduction
8
Level: 3
R2
10
A - Abduction
5
Level: 2
R1
10
A - Abduction
5
Level: 2
R2
10
Back extension
5
Level: 3
R1
10
Back extension
5
Level: 3
R2
10
Hammock - Dolphin
1
Level: 2
R1
5
Hammock - Dolphin
1
Level: 2
R2
5
Cool down
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

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