•• Intermediate Core Armor
RKC Plank (Hard-Style Plank)
Why This Matters for Boxing
Intensely brace abs and glutes as if absorbing a body shot. Unlike a regular plank, the RKC version has you squeezing every muscle at maximum effort — training the exact bracing pattern you need when a body shot lands.
How To Do It
- 1Get in a forearm plank position.
- 2Squeeze every muscle in your body as hard as possible.
- 3Pull elbows toward toes (don't actually move them).
- 4Squeeze glutes, quads, and core at 100%.
- 530 seconds of maximum effort — this is NOT a rest exercise.
Sets
3
Reps
30s hold
Rest
30s
Pro Tips
- If you can hold more than 30 seconds, you're not squeezing hard enough.
- Think "getting punched in the stomach" for the right level of tension.
- Normal planks don't do this — the intensity is what matters.