The In & Out Plank Walk will test your core strength and stability, upper body coordination and agility, and full body conditioning. It involves holding a Plank Position and balancing a Steel Bell on the small of your back while traveling sideways. As you travel sideways, you’ll be required to move your hands from one side of a Battle Rope to the other. This exercise is used in one of Onnit Academy’s Rites of Passage tests.
Step 1: Lay out a Battle Rope in a straight line (the thicker the Battle Rope, the harder the exercise). Get on all fours and place a light to moderately heavy Steel Bell on the small of your back.
Step 2: Balancing the Steel Bell on your back, extend your legs out into the Plank Position. Your hands should be on one side of the Battle Rope.
Step 3: While seeking to avoid body rotation, walk your hands back and forth over the Battle Rope, traveling horizontally.
Tips & Safety: During the Rites of Passage test that uses this drill, you’ll be performing for time. Practice stabilizing as much as possible to speed up the pace; if the Steel Bell falls, you’ll have to stop and rebalance in order to proceed.