ONYX
30-Day Plank Builder
30 daysStrengthBeginner

30-Day Plank Builder

From 30 seconds to 5 minutes of dead-still core.

The mission

A progressive plank protocol that builds an iron core for every lift, run and posture.

Daily task

Hit today's plank time in one unbroken hold.

When

Once in the morning, once before bed, bookend your day with bracing.

The technique

Step by step.

  1. 01Elbows directly under shoulders, forearms parallel.
  2. 02Body in a straight line: ear, shoulder, hip, knee, ankle.
  3. 03Squeeze glutes maximally and brace abs as if about to be punched.
  4. 04Tuck the chin slightly, eyes look down at your hands.
  5. 05Breathe shallow through the nose, never hold breath.

Day by day

Your plan.

Pick your level. Every day shows you exactly what to do, set by set.

Hard-style plank. Add a PM hold once weekly target hits 2 min.

W1Week 1
W2Week 2
W3Week 3
W4Week 4
W5Week 5

The rules

Play fair.

  • Hard-style plank, squeeze glutes, brace abs, no sagging hips.
  • Time stops the moment form breaks.
  • Log each day's max hold.

Common mistakes

Avoid these.

  • Hips sagging = lower back doing the work. Stop and reset.
  • Butt in the air = cheating. Drop the hips down level.
  • Looking forward, strains the neck. Keep eyes on your hands.
  • Holding breath, guarantees you tap out 30s early.

Your reward

GIVEAWAY entry — every finish earns tickets

  • • Finish a challenge and you're automatically entered in our next giveaway on Instagram.
  • • Each completed program counts as 10 tickets — more finishes, better odds.
  • • Winners are drawn from a prize pool and announced on our Instagram.
  • • Max 3 challenges running at once — tickets are earned, not farmed.