•• Intermediate Core Armor
Weighted Front Planks
Why This Matters for Boxing
Core bracing under load — when a counter lands, your core needs to absorb it. The weight plate on your back simulates the additional demand of absorbing punches while maintaining your fighting position.
How To Do It
- 1Get into a forearm plank position.
- 2Have someone place a weight plate on your upper back.
- 3Brace your core as hard as possible.
- 4Hold for 45 seconds.
- 5Don't let your hips sag.
Sets
3
Reps
45s hold
Rest
30s
Pro Tips
- Start with a 25 lb plate and progress.
- Squeeze everything — abs, glutes, quads.
- If you can hold 45 seconds easily, add weight.