Everyone has their vice in the gym.

You know, the one move that NEVER gets easier.

Lunges, chin ups, and push ups come to mind...along with PLANKS.

The good news, long duration planks can do leaps and bounds for improving "non specific" back pain. This is back pain that is caused from sitting, when you have radiating pain in your glutes or S.I area, or if you just had a baby (which you know, is some of the readers on this newsletter).

Fun times. The moral of the story here is that planks are super good for you, but in reality, they really aren't that fun to do.

Insert Personal Trainer Casey to give you 3 plank variations that don't (completely) suck for your next workout!

Plank + "Pull In"

This variation combines upper pulling, like a lat pull down, with a plank. It's a great way to challenge core and pelvic stability, but count the plank in 'reps' which goes a long way. You won't be able to load up the pull in portion of this movement, but it sure does make the plank part real challenging.

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Alternating Limb Lift Planks

Another variation that can be counted in 'reps'. This variation is like trying to balance a kitchen table with two legs. You need to be strong and focused to not fall over, haha. I like doing this variation for 5-8 reps per side to start before working on alternating for longer durations like 45-60 seconds.

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Knee-Stacked Side Planks

This is the 'easier' variation to a traditional side plank, but if I am being perfectly honest....this is the variation 90% of people should be doing. This variation attacks the obliques, but the modified variation from the knees helps keep your shoulders and traps in a great position...the area that can get beat up pretty good in traditional side planks.

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If you're like me and hate to love planks...give these variations a go in your workouts this week!

Until next week,

-Casey