BE A PLANK
Can you hold it down all month?
We’re challenging you to plank every day in June – starting small and building up!
Take on our daily Plank Streak Challenge + weekly Max Hold Leaderboard.
From forearms to shoulder taps, we’re building stronger cores – one second at a time.
Starts 3rd June. Sign up at reception and start planking!
#BeAPlank #PlankChallenge #SouthwarkStrong
Below is what you need to do to participate:
1. Daily Plank Streak:
Hold a plank every day – starting from 30 seconds and increasing over time.
2. Weekly Max Plank Test:
Each week, test your longest hold time in-centre and get your name on the leaderboard.
How it works
Daily Plank Streak Challenge
- Members aim to complete a plank every day (Mon–Sun)
- Starts at 30 seconds (Week 1), building up to 2 minutes by Week 4
- Each week highlights a different plank variation (see below)
- Members tick off their streak using the printed or digital tracker
Weekly Plank Focus:
- Week 1: Forearm Plank
- Week 2: High Plank (push-up position)
- Week 3: Side Plank (left & right)
- Week 4: Plank with Shoulder Taps
Post posters or digital reminders of each variation with technique tips.
Muscle of the month
Monthly workouts targeting specific muscles
Each month we’ll focus on a different muscle so you can learn how to train different areas of your body.
June Muscle of the Month: Latissimus Dorsi (Lats)
Week 1: Big Muscle, Big Impact
Your lats are the largest muscles in your upper body. They’re the powerhouse behind pulling, lifting, and posture.
Want that V-taper look? It starts here.
From pull-ups to rows, if you’re pulling – your lats are working.
Did You Know?
Lats attach at your spine and wrap all the way to your arms. Strong lats = better lifting, carrying, even breathing!
Try This:
Add 2 sets of cable rows to your next session. Control the pull. Squeeze your back. Feel the difference.
#Lats #MuscleOfTheMonth #BackDay
Week 2 – Pull Like a Pro
Lat Focus: Pulling Power
Rows. Pull-downs. Pull-ups. If you’re pulling, your lats are leading.
Strong lats help protect your shoulders, improve posture, and boost upper-body strength across all lifts.
Don’t just yank the weight. Engage with purpose.
#LatPower #PullingDay #StrengthStartsInTheBack
Top Tip: Control the stretch and squeeze. At the top – arms extended. At the bottom – elbows in and lats tight.
Postural Power: Thank Your Lats
- Slouched over? Laptop posture? Your lats help stabilise your spine and shoulders.
- They’re essential for upright posture, especially when paired with glutes and core.
Try this test:
- Stand tall, arms overhead. Feel the stretch? That’s your lats lengthening.
- Now try a lat pullover or banded stretch to mobilise and strengthen.
#StandTall #LatLove #PostureMatters
Week 3: Posture Check-In
Week 4: Train Smarter, Not Just Harder
Unlock the Lats
Your lats do more than pull. They stabilise the spine, assist your core, and link upper to lower body in complex lifts.
Better pull-ups. Stronger deadlifts. More powerful overhead work – all need strong lats.
Top Moves:
- Pull-ups
- Dumbbell Rows
- Cable Lat Pullover
- Single-arm Landmine Row
Don’t skip lat day. Your upper-body performance depends on them.
#TrainSmart #LatsMatter #MuscleConnection
