general s&c copenaghen plank explanation

Hi Jordan, I’ve started the general stranght and conditioning template. I wanted to ask you how to perform the Copenhagen Plank. I don’t understand how to count sets and repetitions of this isometric exercise. Many thanks in advance for your attention.

Luigi,

The copenhagen planks are usually programmed as “2 sets of 4-8 reps @ RPE 7-8” or similar. The exercise itself is not isometric, rather it is moving from the hips on or near the floor to an elevated position via hip adduction, then typically pausing there for a second or two. To make the exercise easier, shorten the lever by bending the knee, thereby having more of your lower limb on the bench or elevated surface. To make the exercise harder, lengthen the lever by extending the knee and/or elevating the surface. The rep range is given so that the user can find a variation that’s hard enough in this slot.

We offer this exercise as one of the options in our hip rehab template:

-Jordan

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Thank you for the very quick reply. By the way, thank you again for the wonderful job you do.

All good. Let us know how you do with the program.

Hi Jordan, at week 7 of the program I have to say things are going great. I’m following the workouts and GPP, modifying the cardio part, I’m following a half marathon running program, with the aim of running a marathon next year. Since recovering from my rib injury in October I have lost 8kg and now I weigh 69.4kg at 1.77m. I maintained my muscle mass and my waistline went from 90cm to 79cm. Strength as far as I can assess has remained stable, with a reduction of just over 5kg on SBD. I plan to launch myself into an hypertrophy period by doing the hypertrophy and body building programs in a row, but I accept any suggestions you want to give me (template, fatigue…)