The Plank Challenge is designed to test core endurance, stability, and mental toughness. This challenge measures how long you can maintain a proper plank position while demonstrating correct form.

Challenge Details

• Event Type: Online and in-person challenge
• Objective: Hold the plank position for the longest possible duration.

Rules & Guidelines

Starting Position:

• Position yourself in a forearm plank with elbows directly beneath your shoulders.
• Keep your body in a straight line from head to heels.
• Engage your core, glutes, and legs to maintain stability.

Plank Execution:

• Maintain a neutral neck position by looking slightly forward.
• Do not allow your hips to sag or rise above a straight alignment.
• No shifting or excessive movement is allowed.

Measurement:

• Total time held in a proper plank position.
• If any part of the body touches the floor (besides arms and feet), the attempt is over.

Video Submission Requirements (For Online Entries):

• Ensure the entire body is visible in the recording.
• Clearly announce your name before starting.
• Submissions must be unedited and recorded in real-time.

Divisions & Leaderboard Rankings

Men’s and Women’s Open Divisions

Age Brackets:

• Youth 1 (8-10)
• Youth 2 (11-12)
• Teen 1 (13-15)
• Teen 2 (16-18)
• Junior (19-22)
• Senior (23-34)
• Sub-Masters (35-39)
• Masters 1 (40-49)
• Masters 2 (50-59)
• Masters 3 (60-69)

Leaderboard Updates: Rankings will be posted periodically, and top performances will be highlighted.

Training Tips

• Core Strength: Incorporate planks, side planks, and ab rollouts into your training.
• Endurance Work: Gradually increase plank hold times to build stamina.
• Proper Form: Focus on maintaining alignment and engaging your entire body.
• Breathing Technique: Take deep, controlled breaths to help sustain endurance.

Recognition & Achievements

Top Performers in each division will receive:

• Recognition on Grinder Strength Sports social media and website.
• Exclusive patch for completing the challenge.
• Potential awards and prizes.

How to Participate

1. Register on the Grinder Strength Sports Online Challenges Portal (if participating online).
2. Complete your Plank Challenge attempt following the rules.
3. Submit your video or log your attempt.
4. Track your progress on the leaderboard and challenge yourself to improve!

Get Involved!

The Plank Challenge is a true test of endurance, strength, and focus. Whether competing for fun, personal progress, or ranking among the best, this challenge is an exciting way to push your limits.

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