3 Way Plank Challenge Workout

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3 Way Plank Challenge

About the 3 Way Plank Challenge Workout

The first step in developing abs that help stabilize the lumbar spine and protect the low back from excessive movement is making sure you have great isometric stationary strength in all 3 planes.

This 3 Way Band Resisted Plank Challenge Workout will help you begin to build abs that are rock hard and isometrically strong.

Special Note – I will provide you with the next level of progression once you can complete this 15 set workout with a Orange Micro Band.

Training Recommendations

Program Design

Work Set Time: 45
Rest Between Sets: 15
# of Total Sets Per Round: 15
# of Exercises Alternated Through Per Round: 3
# of Recommended Rounds: 1
(Rounds can always be modified based on time available)


  1. Front Plank – Advance to Mt Climber as Strength Improves
  2. Side Plank Right – Advance to Chest Press as Strength Improves
  3. Side Plank Left – Advance to Chest Press as Strength Improves

Looking to Advance Your Core Training????

Here are 14 Band Resisted Plank Options for you to use

Best Package to Build Core Stabilization

Core Stabilization Package

3 Way Plank Challenge