Planks don’t need to mean endless static holds. These three tougher core options add challenge, variety, and more productive tension to your ab training.
The Superman Back Extension trains the posterior chain as a strong counterbalance to abdominal work. Performed on a hyperextension bench or GHR, it challenges the spinal erectors, glutes, and upper-back control.
The Reclining Field Goal is a unique abdominal exercise built around contraction, control, and precision rather than endless reps. John Paul introduces the movement through Nelson Montana’s unconventional approach to ab development.
Ab 45s look simple until you try to hold the position. Inspired by Barry Ross, this brutal isometric core exercise challenges abdominal strength, body control, and mental toughness.