1. Olympian Standard Plank
Foundation of all strength
- 3 sets × 45–60 seconds
- Elbows under shoulders
- Neutral spine, glutes tight
- Slow nasal breathing
Focus: Imagine your body carved from marble — perfectly straight.
Rest 30 seconds between sets.
2. Spartan Shoulder Plank (Plank Shoulder Taps)
Builds anti-rotation stability
- 3 sets × 20 taps (10 per side)
- Feet slightly wider than hips
- Minimal hip movement
Focus: Stillness. Control. Discipline.
Rest 30 seconds.
3. Athenian Side Plank Hold
For oblique definition and symmetry
- 3 sets × 30–45 seconds per side
- Stack feet or stagger for balance
- Hips high, chest open
Focus: Long lines from head to heel.
Rest 20 seconds between sides.
4. Hoplite Plank March
Core + hip stability
- 3 sets × 30–40 seconds
- From forearm plank, slowly lift one foot a few cm
- Alternate legs
- No rocking
Focus: Quiet lower body. Steady torso.
5. Statue of Apollo Extended Plank
Advanced tension hold
- 2–3 sets × 30–45 seconds
- Forearm plank
- Reach one arm forward (alternate each set)
- Hips square
Focus: Total-body tension — abs, glutes, quads engaged.
⚔️ Optional Finisher (For Warriors)
Plank Ladder
- 20 seconds forearm plank
- 20 seconds right side plank
- 20 seconds left side plank
- 20 seconds high plank
- Repeat 2–3 rounds
Minimal rest.
Training Principles (The Grecian Way)
- ✔ Perfect form over long duration
- ✔ Slow breathing
- ✔ Total-body tension
- ✔ Symmetry left to right
- ✔ Train 3–4x per week