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© 2025 Honcharuk Oleksandr

Mastery: Plank — Stage 1 (Planka from Lavka)

Stage goal: 10 Planka from Lavka ➔ Transition to Stage 2
  • Core, back and joint warm-up – 5 min
  • Plank – 60 sec
  • Hanging Leg Raises – 12
  • Abdominal Crunches – 45 sec
  • Superman Exercise – 15
  • Hyperextensions – 12
  • Pull-ups – 12

Mastery: Plank — Stage 2 (Plank on straight arms)

Stage goal: 10 Plank on straight arms ➔ Transition to Stage 3
  • Core, back and joint warm-up – 5 min
  • Plank – 60 sec
  • Hanging Leg Raises – 12
  • Abdominal Crunches – 45 sec
  • Superman Exercise – 15
  • Hyperextensions – 12
  • Pull-ups – 12

Mastery: Plank — Stage 3 (Plank on the knees)

Stage goal: 10 Plank on the knees ➔ Transition to Stage 4
  • Core, back and joint warm-up – 5 min
  • Plank – 60 sec
  • Hanging Leg Raises – 12
  • Abdominal Crunches – 45 sec
  • Superman Exercise – 15
  • Hyperextensions – 12
  • Pull-ups – 12

Mastery: Plank — Stage 4 (Elbow plank)

Stage goal: 10 Elbow plank ➔ Transition to Stage 5
  • Core, back and joint warm-up – 5 min
  • Plank – 60 sec
  • Hanging Leg Raises – 12
  • Abdominal Crunches – 45 sec
  • Superman Exercise – 15
  • Hyperextensions – 12
  • Pull-ups – 12

Mastery: Plank — Stage 5 (Side bar (from the knees))

Stage goal: 10 Side planks (from the knees) ➔ Transition to Stage 6
  • Core, back and joint warm-up – 5 min
  • Plank – 60 sec
  • Hanging Leg Raises – 12
  • Abdominal Crunches – 45 sec
  • Superman Exercise – 15
  • Hyperextensions – 12
  • Pull-ups – 12

Mastery: Plank — Stage 6 (Plank with a raised leg)

Stage goal: 10 Plank with a raised leg ➔ Transition to Stage 7
  • Core, back and joint warm-up – 5 min
  • Plank – 60 sec
  • Hanging Leg Raises – 12
  • Abdominal Crunches – 45 sec
  • Superman Exercise – 15
  • Hyperextensions – 12
  • Pull-ups – 12

Mastery: Plank — Stage 7 (Plank with touching shoulders)

Ultimate Goal: Full Element Mastery (Plank)
  • Core, back and joint warm-up – 5 min
  • Plank – 60 sec
  • Hanging Leg Raises – 12
  • Abdominal Crunches – 45 sec
  • Superman Exercise – 15
  • Hyperextensions – 12
  • Pull-ups – 12

Progression Map: Plank

  • Stage 1 ➔ 2 Transition standard
    10 Planka from Lavka ➔ 1 Plank on straight arms
  • Stage 2 ➔ 3 Transition standard
    10 Plank on straight arms ➔ 1 Plank on the knees
  • Stage 3 ➔ 4 Transition standard
    10 Plank on the knees ➔ 1 Elbow plank
  • Stage 4 ➔ 5 Transition standard
    10 Elbow plank ➔ 1 Side bar (from the knees)
  • Stage 5 ➔ 6 Transition standard
    10 Side planks (from the knees) ➔ 1 Plank with a raised leg
  • Stage 6 ➔ 7 Transition standard
    10 Plank with a raised leg ➔ 1 Plank with touching shoulders
  • Stage 7 ➔ 8 Transition standard
    10 Plank with touching shoulders ➔ 1 Plank (Max time)
  • 🏆 Final Full Element Mastery: Plank
© 2025 Honcharuk Oleksandr
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