Where as many planks are progressed by either time or load (weight added to the movement), the beauty of the RKC Plank is it's simplicity. Due ...SkiptocontentTheBestExerciseYouAren’tDoing:RKCPLANK2020-07-05T14:03:50-05:00ByDr.JohnRusin|Here’sWhatYouNeedToKnow…1.Theprimaryproblemwiththetraditionalplankisthelackofdeepcoreactivationoveranextendedperiodoftime.TimetofixitwiththeRKCPlank!2.Traditionalplankshavebeenprogressedtoincreasethetimeofthehold,alongwithincreasingtheloadplacedonthebody. Thecorewasnotmeanttofireforextendedperiodsoftimeinisolation. Rather,thedeepandsuperficialmusclesofthepillarneedtohavetheabilitytofirewithmaximalforcerepeatedlyovertime.3.TheRKCPlankcanliterallybeprogrammedintoanytypeoftrainingsession effectively. Dependingonthemovementortrainingemphasisofaspecificsession,theRKCPlankcanbeprogrammedasadynamic warmupormetabolicfinisher.4.Timetothrowawaythetraditional plank,andupgradeyourplankswiththeRKCPlank.TheRKCPlankTheProperSetUp1.Fromquadrupedposition,activateabdominalandcoremusculature(staytight)2.Maintainingcoreposition,grasphandstogether(fingersinterlocked),elbowsonground(creating45deganglebetweenforearms)3.Setyourshouldergirdlebydepressingyourshoulderblades,andco-contractingallmusclesoftheshoulderregion(youshouldfeellikeyouarepullingyourelbows,shoulderbladesandforearmstogetherwhileinthehold,whilealsopullingyourarmsandelbowsdownandtoesandlegsup)4.Maintainingthecoreandshoulderpositioning,extendonelegbackandplaceatapproximatelyhipwidth(focusongeneratingasmuchtensionthroughyourglutesaspossible)5.Extendoppositelegintosamepositioninslowandcontrolledfashion(inordertomaintaintensionalreadybuiltthroughthecore,shoulders,andoppositeleg)6.Pelvicpositioningshouldbeslightlyposteriorrotated(buttupwithneutralspineandstraightknees)creatingyouriso-holdpositionNotJustAnotherNormalPlankThepositioningoftheRKCPlankdiffersfromthetraditionalplankinafewways:1.PelvisinRKCPlankisposteriorlyrotatedasopposedtoneutral(whichisusuallynotabletobemaintained)inthetraditionalpla