Build a Resilient Spine: Start Here

Matthew Ibrahim


Medford, Massachusetts, United States

Strength Training, Mobility & Recovery


1. RKC Plank

This is hands-down the most important exercise you will ever do. It has a direct transfer into every other exercise and movement. The RKC plank will teach you how to brace yourself while under the stress of a heavy load by allowing you to feel a challenging stabilization demand in your entire body due to the maximum full-body tension you create. 


This exercise uses the same spinal position you created in the 90/90 wall breathing exercise. You also need your big upper back muscles (i.e., latissimus dorsi) and posterior chain muscles (i.e., glutes, hamstrings) to fire on all cylinders.



Be sure to use slow and controlled breathing.


Do This:

  1. Hold plank for 10 seconds.
  2. Rest for 10 seconds.
  3. Hold plank for 10 seconds. That equals 1 set.
  4. Perform 3 sets.



Continue for Video Demonstration of the Side Plank

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