The boards always make me tremble after a few repetitions, which makes the move so easy. As a coach, I like to change things up and meet new board variants. My current favorite is the Copenhagen plank, which my Physiotherapist threw into my rehabilitation routine after hip replacement. Although performance is a challenge, I have noticed a big change in my core strength and as a result my sprint workouts have improved.
I could talk about the benefits of a strong core all day, but I’ll spare you. Instead, just know that your core is ultimately the root of all movements. It allows you to lean and pick up things, it helps stabilize your spine and pelvis, and when you perform hard-hitting exercises like sprinting, a strong core stabilizes your body and allows you to perform these tasks optimally.
“I often prescribe the Copenhagen board to athletes who are recovering from a load on the hamstrings, namely the hamstrings, adductors and inner groin,” says David Jou, PT, DPT, co-founder of Motivny in New York. Even if you have not yet suffered this type of injury, the Copenhagen Plank can improve your overall well-being and performance. “Often overlooked, these muscles are especially important for maintaining balance and slowing movement,” says Dr. Jou. In addition, this variation of board can contribute to making afteral and rotary movements more powerful, efficient and above all safer.
If you’re ready to add this board variant to your Routine to improve your performance, or if you’re just tired of forearm boards, we’ve got you covered. Here’s how to do it.
How to make a Copenhagen board
1. You need a Bank or a stable Object, for Copenhagen, Plank to run. Start by lying on your right side with Your shoulder, elbow and forearm in a straight line.
2. Place your left foot on the bench with your right leg under the bench.
3. with control, drive your forearm into the floor while lifting your body off the floor. Your forearm should be located just below your shoulder, and your body should be in a straight line perpendicular to the bench. Make sure you don’t let your hip /bottom side sag towards the floor.
4. Hold for five Breaths or 15 Seconds, then repeat on the left side of the Page. If you’re more of a visual learner, check out the Copenhagen Plank tutorial above.