The plank is one of the most widely prescribed core movements in fitness but when you add a dynamic reach, everything changes. Your stability is tested. Your rotation is challenged. Your shoulders, hips, and core must communicate instantly to keep you in control.
The 100 Plank Reaches Challenge takes this foundational movement and adds a layer of intensity that builds more than abs. It trains the deep stabilisers, anti-rotation strength, and control under fatigue.
Your goal: Complete 100 alternating plank reaches (50 each side) while maintaining perfect form.
“Stillness is strength. Movement under stillness? That’s mastery.”
— RB100.Fitness
The Challenge Format
- Reps: 100 alternating plank reaches (50 per side)
- Position: High plank (top of push-up), feet slightly wider than hips
- Movement Standard: Keep hips square, reach forward shoulder height, minimal sway
- Suggested Sets:
- 5 × 20
- 10 × 10
- EMOM: 20 reps for 5 minutes
Each reach should be slow and intentional, not rushed. Keep a strong brace through your core, glutes, and quads. Breathe behind the tension.
You can record your effort and breakdown in the RB100 Tracker.
Why This Works
Plank reaches train your:
- Transverse abdominis (deep core)
- Obliques (anti-rotation control)
- Serratus and shoulder stabilisers
- Glutes and quadriceps (support and alignment)
Unlike static planks, the dynamic nature of the reach forces micro-adjustments that light up your stabilisers in every rep.
This movement is ideal for athletes, lifters, and anyone who needs a rock-solid trunk under load or movement.
Programming Ideas
- Superset with #72: Hollow Body Rocks
- Add to a finisher: 20 burpees + 20 plank reaches x 5 rounds
- Use as warm-up or primer before overhead lifting or running
- Perform blindfolded or eyes closed for advanced proprioception training
Scaling and Progressions
- Easier: Drop to forearms for forearm plank reaches
- Harder: Add sliders under hands or light resistance bands
- Advanced: Try with feet elevated or on unstable surfaces (BOSU, ring plank)
This challenge also works well in combination with recovery-focused goals like #30: 100 Minutes of Weekly Foam Rolling, balancing high intensity with quality movement.
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