High Plank Hold

How to do it

Assume the top of a push-up position. Hands directly under shoulders, legs perfectly straight, core braced.

The coaching cue

"Actively push the floor away from you." This protracts the shoulder blades and engages the serratus anterior.

What changes inside an AMRAP

Squeeze your glutes. A plank is not just a shoulder exercise; it is a full-body isometric lock.

Common mistakes

• Letting the shoulders drift behind the hands as the hold goes on.
• Locking the elbows and hanging on the joints rather than holding tension.

Workouts that use high plank hold

• The Garrison

  20 minute AMRAP — 20s High Plank Hold, 20 Alternating Lunges, 15 V-Ups, 20 High Knees

• The Suspended Scapula

  20 minute AMRAP — 20s High Plank Hold, 12 T-Press Ups, 20 Air Squats, 20 Mountain Climbers

Run one with your friends

Every workout above runs on a shared countdown — one clock for the whole crew, one leaderboard, wherever everyone is training.