Build a Resilient Spine: Lock Down Core Stability

Matthew Ibrahim


Medford, Massachusetts, United States

Strength Training, Mobility & Recovery



RKC Plank With Alternating 1-Arm Reach

The spine was designed to stabilize in response to stimuli. Have you ever slipped off a street curb and lost your balance, only to catch yourself by landing properly? You were able to regain balance because your spine and the surrounding musculature were resilient enough to adjust in time. That’s called “stability.”



By providing a challenge to the system, you will be able to force your spine to do its job: stabilize. It’s important to maintain proper positioning to ensure you don’t succumb to a faulty lumbar hyperextension pattern.


What we’re looking for in this exercise is for you to uphold the same core and spine position you’d see in an RKC plank (four points of contact), but with one caveat: when you reach one arm forward, you’ll only be working with three points of contact.


Do This:

  1. Extend your right arm out in front. Pause. Return your right arm back to the starting position.
  2. Repeat for the left arm.
  3. That equals 1 rep per side.
  4. Complete 8 reps per side for 1 set.
  5. Perform 3 sets.



Continue for Video Demonstration of the Side Plank With Breathing


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