Today’s WOD Unilateral Floor Press and Supermans SWOD A. 5 x 5 1 arm KB Floor Press B. 30 sec Side Plank each side x5 The side plank is one of those exercises I find myself frequently tossing out of my quiver of training options, only to find myself continually coming back to it saying, “Why did I stop doing these again?” Or, “Tell me why I stopped giving these to my athletes?” It’s a fantastic exercise that I feel should be imperative in every single beginner program – to teach them core stability, resisting lateral flexion, etc. – but can also be extremely useful as a warm-up or “filler” exercise for more advanced trainees. Bottom Line: You are never either too novice or too advanced for the side plank, it’s just a matter of finding the right fit for you personally. 1 min rest WOD 30sec Med Ball CrossOver Push Ups 30sec Mountain Climbers 1 min Superman* 5 Rounds * The purpose of the Superman exercise is to strengthen the lower back region and indirectly the gluteus maximus muscles or more commonly referred to as the glutes. Other areas that the exercise may strengthen indirectly are the hamstrings. The lower back muscles are stretched and strengthened by extending the muscles in a similar fashion as to the way Superman flies, with his arms extended and legs straight behind him.