Bunkie Series : A Core Strengthening Exercise No One Told You about

The concept of Core strengthening by doing crunches is long gone. Core strengthening is effectively done with strengthening the Abdominals ,Back muscles etc. by doing Anti Movement exercises.

What is Bunkie Series ?

Bunkie series is a set of 5 Isometric plank holds in different positions, it is ideally used for testing Functional Strength but it can also be used as an excellent exercise for core strengthening.

Bunkie series has always been my go to for testing and training. The 5 positions contain various holds which come as a package for core strengthening as it targets the Anti-Flexion, Anti-Extension ,Anti-Lateral Flexion And with small variation (Discussed Below) you can even add the Anti-Rotation component.

The Bunkie Series

This series is performed bilaterally, these simple exercises help in identifying weak links in your ability to efficiently coordinate multiple muscle links in the kinetic chain associated with the particular movement patterns.

Identification of the weak links can help you in programming your workout plan better.

Ideally in the bunkie test the individual is expected to hold at least for 30-45 seconds

The Bunkie series targets the following lines -

• Anterior Power Line

  Elbow plank position with feet placed close together on the bench and elbow placed right below the shoulders.

  Hip in line with the body not too high not too low.

  

• Lateral Stabilizing Line

  Now the TWIST. ideally in the Bunkie series the leg can be kept straight parallelly to the other leg but not resting, but in this version the hip and knee of the free leg is flexed to 90degrees (As Depicted in the Picture).

  Keeping the leg forward in this manner and stabilizing trunk and not letting the body twist in this position works the Anti Rotation Muscle groups.

  Besides the core muscles this position also works the shoulders and the hip abductors as they help in maintaining this position.

  

• Medial Stabilizing Line

  Similar to the Lateral Stabilizing line the body is straight and the hip and knee of the free leg is placed in 90 degrees.

  and this position, besides the shoulders, targets the Hip Adductor group of muscles.

  

• Posterior Power Line

  This Position may not feel as simple as it looks.

  Keep the Neck in neutral position squeezing the glutes together and pressing the heels straight down into the bench.

  

• Posterior Stabilizing Line

  This Position is very effective in challenging the Hamstring muscles.

  Keep the knee slightly bent with the heel on the bench, raising the hip and torso to be parallel and off the ground and pressing the heel down into the bench hold for 30 seconds.

  

While holding these positions try to keep the elbow right below shoulders and press the feet down into the bench, doing this you will be able to hold these positions more effectively.

Do The Bunkie Series Today and Also Challenge Your Workout Partners And Friends

---

If You have any recent surgeries, pain/discomfort or you are unsure if you can/cannot do any of these exercises Talk to your Physiotherapist and take professional help.