Plank Surrender
The Plank Surrender is a dynamic core exercise that involves transitioning between a forearm plank and a high plank position. This movement builds upper body strength and core stability by challenging your ability to resist rotation while changing levels.
Since this exercise requires significant shoulder endurance and core stability, form often degrades quickly as fatigue sets in. The AI analyzes your rep consistency and RPE trends to determine exactly when your stability is compromised, preventing low-quality volume that risks lower back strain. Additionally, by monitoring your recovery status from previous chest or shoulder workouts, the app can intelligently substitute this movement if your anterior deltoids aren't fully recovered.
Form Cues
- Brace your core tightly to lock your hips in place
- Place your hand directly beneath your shoulder to push up
- Drive through the palm to extend your arm fully
- Alternate your lead arm with every repetition
- Keep your body in a straight line from head to heels
- Don't let your hips rock side-to-side
- Don't allow your lower back to sag toward the floor
- Don't place your hands too far forward in front of your shoulders
- Don't rush the movement at the expense of stability
- Don't let your head drop or neck strain
Common Mistakes
- Excessive hip shifting or wobbling
- Hyperextending the lower back
- Always leading with the same arm
- Flaring elbows out too wide
- Holding the breath during the transition
Muscles Worked
This exercise primarily targets the entire core complex, specifically forcing the transverse abdominis and obliques to work overtime to prevent hip rotation during the single-arm support phases. Secondarily, it builds functional endurance in the anterior deltoids and triceps as they repeatedly lift and lower your bodyweight against gravity.
Primary
Secondary
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