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The Lifting Library

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  1. How To Do Your First Pull Up
    7 Lessons
    1. First Pull Up
    2. Scapula Pull Up
    3. Kneeling Lat Pull Down
    4. Banded Pull Up
    5. Inverted Row
    6. Negative Pull Ups
    7. The Workout, When & How Often to Perform it
  2. Full Body Movements
    1 Lesson
    1. Squat To Overhead Press
  3. Shoulder Movements
    1 Lesson
    1. DB Shoulder Press
  4. Legs & Glutes
    7 Lessons
    1. Dumbbell Lunges
    2. How To Deadlift: The Basics
    3. Dumbbell Romanian Deadlifts
    4. Goblet Squats
    5. How To Hip Thrust
    6. Glute Bridge
    7. Glute Bridge Holds
  5. Back Movements
    5 Lessons
    1. Machine Lat Pulldown
    2. The Pendlay Row
    3. Incline Bench Row
    4. DB Bent Over Rows
    5. Wide Grip Lat Pull Down
  6. Arm Movements
    4 Lessons
    1. Seated Hammer Curls
    2. Overhead Tricep Extensions
    3. Cable Tricep Pushdowns
    4. Cable Bicep Curls
  7. How To Benchpress
    2 Lessons
    1. Bench Press Leg Drive, Creating the Arch, and Warmup Activations
    2. Dumbbell Benchpress
  8. ABs (CORE)
    2 Lessons
    1. Planks
    2. Leg Raises
  9. Chest Movements
    2 Lessons
    1. Dumbbell Benchpress
    2. Floor Press
The Lifting Library ABs (CORE) Planks
Section 8, Lesson 1
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Planks

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Get into the plank position.

Ensure your elbows are on the ground directly underneath your shoulders with your feet hip-width apart.

Make sure your back is flat and your head and neck are in a neutral position.

Drive your elbows into the floor, and squeeze your quads, glutes, and core. Inhale through your nose and exhale through your mouth—don’t hold your breath.

Planks

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