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The Copenhagen Plank Program: A 6-Week Hip, Adductor & Core System for Runners, Desk Workers, and Anyone Over 40
Paperback
Health GeneralSports GeneralGeneral Fitness
Publisher: Independently Published
Published: Sep 14 2026
Pages: 52
Weight: 0.24
Height: 0.11 Width: 7.00 Depth: 10.00
Language: English
One exercise, almost zero books, and research most trainers have never heard of.
The Copenhagen plank is named after FC Copenhagen's sports medicine staff, who built it to fix a problem most training plans ignore entirely: undertrained adductors - the inner-thigh muscles involved in nearly every hip movement you make. A season-long trial of 652 players found roughly 41% fewer groin problems in athletes doing this exercise once a week. An EMG study found it activates the target muscle harder than almost anything else tested. And despite the exercise going viral in 2026, there is still no dedicated book on it.
The Copenhagen Plank Program is a complete, photo-illustrated 6-week system that takes this one research-backed exercise and builds it - alongside supporting hip and core work - into real, measurable strength, with nothing more than a bench, a couch, or a chair.
- 15 named movements, fully illustrated - every exercise in the program shown step by step with real photos and precise coaching cues, from the beginner-friendly Bent-Knee Copenhagen Plank through weighted and banded progressions
- A complete 6-week program - Foundation, Build, and Peak phases, three sessions a week, each with a clear reason for what changed since the week before
- The actual research, explained honestly - the Ishoi, Haroy, Serner, and Polglass studies this program is built on, summarized in plain language with full citations in the appendix
- A dedicated chapter for runners - why adductor strength affects late-race form and groin injury risk, and how to fit this program around a training block
- A dedicated chapter for desk workers - why sitting weakens exactly the muscles this program trains, plus a 3-minute desk-break routine for days a full session isn't realistic
- A full FAQ & troubleshooting chapter - what to do if you don't feel it working, how sore is too sore, adjustments for smaller support surfaces, and safe modifications for ages 60+
No gym membership, no specialized equipment, and no vague core and hips filler - just one well-studied exercise, built into a real program, explained clearly enough to do correctly from day one.
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