Ryan Wood
DAC Personal Trainer


  1. Get into pushup position, but rest your forearms on the ground instead of your hands. Arms should be in a 90 degree angle at your elbow.
  2. Pop your hips up into a pike (picture 1) and then settle into the proper plank position by creating a straight line from head to toes. (picture 2)
  3. Don’t hold your hands together and make sure your shoulder blades are pulled down. Draw your abs in tight.
  4. Hold this position as long as you can.

Start with 30 seconds or try alternating 20 seconds on and 20 seconds off, working your way up to longer intervals. Once you’ve hit two minutes, you can work in some new variations making it harder.

Contact Ryan if you would like to schedule a personal training session.