The 3-Rep Exercise?

8-10, 10-12, 12-15...these are the common number of reps you'd do for any give exercise. Ever heard of a 3-rep exercise? I have one plank exercise where 3 reps is plenty. Actually it may take a while to master 1 or 2 reps. This exercise-the Med Ball Roll-Out Plank-takes the front plank to an entirely different level. It works all of your core, glutes, lower-back, legs, and upper-body! Note: Don't attempt this exercise until you've mastered holding a regular front plank for at least 60 seconds.

To complete the Med Ball Roll-Out Plank, position yourself in a dolphin plank (arms extended) position with both hands a top a hard medicine ball. Your hands and the ball should be directly under your chest (see fig. 1). Keeping the core engaged, use your hands to slowly roll the med ball forward away from your body (see fig. 2). Continue rolling out the ball as far as you can (see fig. 3), keeping in mind that you're going to have to roll the ball back to the start position. Once you've rolled the ball back to the start position, that's one rep. See how many reps you can do.
Note: It's important to keep your core engaged and your back flat during the entire movement. Do not let your back sag. A modified version of this exercise can be done by placing your knees on the floor.

RunnerDude's Weekly Exercise: Dolphin to Elbow Plank

Planks are an effective way for runners to build core strength. However, as effective as they may be, they can also be rather boring to do. The following is a twist on the traditional front plank that decreases the boredom and increases the difficulty level.

To being, position yourself in a front plank with your hands resting on a mat and both arms fully extended. Extend your legs behind your (knees locked) with your toes resting on two glider discs (paper plates work well too). Check to make sure that your mid section isn't hiked up (your butt should be in line with your shoulders and heels). Keeping your body in a straight diagonal line, bend your right elbow until your forearm is resting on the mat. Then do the same with the left arm. As you bend your arms your body will slide back on the glider discs. Then, engage your core and extend your right arm then left arm (your legs will slide back in) until your back a the start position with your arms fully extended. Repeat this motion for 15 seconds, then switch to lowering the left arm first followed by the right for another 15 seconds.

For a better visual of the exercise, check out the video clip below.


RunnerDude's Weekly Exercise: Dolphin to Elbow Plank from Thad McLaurin on Vimeo.

For more exercises for runners, be sure to check out RunnerDude's new book Full-Body Fitness for Runners.