Build a Resilient Spine: Create Power for Sport Performance

Matthew Ibrahim


Medford, Massachusetts, United States

Strength Training, Mobility & Recovery



Plank Body Saw

The plank body-saw is supremely effective in teaching the anti-extension pattern.



Take your basic RKC Plank and step it up a few notches by adding the dynamic component of resisting a linear change of direction. This is where the sliding surfaces, such as a pair of sliders, comes into play. You end up moving back and forth like a saw, and it’s pretty damn tough.


Do This:

  1. Begin in an RKC plank position.
  2. Place your toes on a pair of sliders.
  3. With palms flat on the ground, drive your elbows into the ground and push your body away, down toward your feet.
  4. Move only roughly a few inches, pause, and return to the starting position. That equals 1 rep.
  5. Complete 10 reps for 1 set.
  6. Perform 3 sets.



Continue for Video Demonstration of the McGill Side Bridge with Rotation


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