Weighted Side Plank — long hold
Lateral trunk endurance under load — the side that gives way in a fast bowler's side strain and in every one-armed carry
How to do it well
These are the cues the app shows on the exercise card, written for the moment you are standing in front of the bar.
- Stack the shoulders and hips
- Hips high and still
- Breathe — do not hold your breath to hold the shape
- Tempo
- set, then hold
How Train Smart prescribes it
The sets and reps below are the authored starting point. The actual weight you see is calculated from your own last top set and the week you are in within your four-week block.
| Program | Session | Sets × reps | Load |
|---|---|---|---|
| Rugby League | Power & Collision | 2 × 30s/side | Plate on the top hip |
| Rugby Union | Power & Contact | 2 × 30s/side | Plate on the top hip |
| Cricket | Endurance Day | 2 × 30s/side | Plate on the top hip |
| Netball | Full Body Power | 2 × 30s/side | Plate on the top hip |
What it trains, and who trains it
- Muscles worked
- Abs / Core
- Region
- Trunk
- Classified as
- MOBILITY
- Prescribed in
- rugby league · rugby union · cricket · netball · general fitness
If you cannot do this one
Rack taken, kit missing, or it does not suit you. These are the swaps the app offers, matched by movement pattern and body region — each with the reason it is a fair substitute.
| Alternative | Why it works as a swap |
|---|---|
| Long-Lever Plank | Hands further forward — overload anti-extension |
| Plank Drops (rotating side to side) | Plank with hip drops to each side — anti-rotation under fatigue |
| Banded Dead Bug | Dead bug with band tension overhead — loaded anti-extension |
| Split-Stance Pallof Press | Split-stance cable Pallof — anti-rotation in a sport posture |
| Hanging Leg Raise | Lower-ab + grip strength |
| Toes-to-Bar | Dynamic hanging leg raise — gymnast/calisthenics core |
This exercise, in a program that knows why it is there
Train Smart puts this movement in the right session, at the right point in your block, at a weight calculated for you — and swaps it automatically if you do not have the kit.
One month free, then A$24.99/month. Cancel any time. iPhone and iPad.