Copenhagen Planks

Start by placing your elbow directly under your shoulder, with your forearm flat on the ground. Position your top leg on a bench or box, either at the knee (easier) or foot (harder), and keep your body in a straight line from head to heel. Engage your core, squeeze your glutes, and lift your hips off the ground until your body forms a straight, stable plank. Your bottom leg can either hover beneath the top leg or perform controlled movements (like raises) for added challenge. Focus on keeping your hips level and avoiding any rotation throughout the hold or movement.

Begin with your knee on the bench, and as strength and control improve, progress to supporting with your foot for a greater adductor and core demand.

Eccentric - Slow return to the bottom once at the top of the movement

Isometric (Iso Hold) - Hold at the top of the movement for the prescribed time