Mad Dogg Athletics crosscore Owner's Manual - page 56

RBT™ Exercises

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 47

© 2016 Mad Dogg Athletics, Inc. All rights reserved. 

CrossCore® User Guide & Manual

CORE

KNEELING AND STANDING PLANK

Muscles Targeted: 

Abdominals, Obliques, Scapular Stabilizers, Shoulders, Erector Spinae 

PREPARATION 

•   Begin in Locked-N-Loaded™ mode.

•   Position pulley in the neutral position so that handles meet the upper calf or knee. 

Kneeling

•   Kneel directly underneath 

the pulley so that you are at 

an 80-degree angle (A) with 

knees about shoulder width 

apart and feet behind you. 

•   Grasp both handles, hand 

pronated, arms extended, 

shoulder width apart. 

•   Keep body aligned and core 

engaged. 

Standing 

•  Stand a slightly in front of the 

pulley so that your body is at 

an 80-degree angle (B) with 

feet about shoulder width 

apart.

•  Grasp both handles with hands 

pronated and in front of you at 

shoulder width. 

•  Keep body aligned and core 

tightened. 

PROGRESSION 1 

Kneeling Plank – Pin In  

Locked Handle Mode – Optional

BEGINNER 

•   Keeping the arms straight and 

at shoulder width, allow your 

body to slowly come forward 

until your arms are directly 

overhead (C). 

•   Keeping the core engaged, 

bring the hands back to the 

starting position and repeat (A). 

A

B

A

C