Plank

Where to put the phone

Phone low, a few meters away, facing you. Keep both arms and both legs in frame.

What banks time

Time banks while the plank holds. Dropping the knees or standing up pauses the clock.

What doesn’t count

If the hips sag or pike out of a straight line, the timer pauses until the line is back. Seconds already banked stay.

One tip

Keep shoulders, hips and ankles in one straight line.

After the set

Every set ends with the same recap: seconds held, time, the longest run, pauses, whether the second half held up, and the camera angle the phone actually saw. Detail beyond the movement’s own rules is measured for the recap, never used to refuse time. Why we count and do not grade →