Plank Shoulder Taps

How to do it

From a high plank, tap your left shoulder with your right hand, then alternate.

The coaching cue

"Balance a glass of water on your lower back." Your hips should not rock side-to-side.

What changes inside an AMRAP

Widen your feet. A wider base of support kills the rotation in the hips, making the core work harder but the movement faster.

Common mistakes

• Widening the feet to steady the hips instead of holding them still.
• Snatching the tap so the hand barely leaves the floor.

Workouts that use plank shoulder taps

• Shock & Awe

  5 minute AMRAP — 10 Jump Squats, 20 Plank Shoulder Taps

• Vascular Drive

  10 minute AMRAP — 10 Combat Sprawls, 12 Plank Shoulder Taps, 15 Air Squats

• Arterial Endurance

  15 minute AMRAP — 8 Bear Crawl to Broad Jumps, 16 Plank Shoulder Taps, 40 Butt Kicks

• Perimeter Defense

  15 minute AMRAP — 20 Skater Jumps (Total), 10 Sphinx Push-ups, 16 Plank Shoulder Taps

• Anti-Rotation

  10 minute AMRAP — 16 Plank Shoulder Taps, 10 Jump Squats, 30 Butt Kicks

• Rotational Lock

  15 minute AMRAP — 20 Plank Shoulder Taps, 20 Alternating Lunges, 30 High Knees

• Tactical Shift

  20 minute AMRAP — 20 High Knees, 10 Pike Push-ups, 20 Reverse Lunges, 10 Plank Shoulder Taps

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.