RKC Plank

Most people just lie in a plank and wait. That's not an RKC plank. This is maximum tension — squeeze everything as hard as you can. Grip the ground with your hands, squeeze your quads and glutes, brace your core like you're about to take a punch, and think about trying to bring your elbows and toes toward each other without actually moving. You should be shaking slightly from the effort. That internal tension is what the RKC is about, not duration. Hold for short, intense bursts and absolutely own each second.