- Place hands on footbar, shoulders over wrists, legs extended long.
- Engage core and glutes, forming a straight line head to heels.
- Press heels back, protract shoulders slightly, neck neutral.
- Hold with steady breathing and full-body tension.
- Start in high plank, hands under shoulders, body straight.
- Jump hands outward simultaneously while keeping feet planted and core tight.
- Jump hands back under shoulders, maintaining stable hips and spine.
- Start in high plank, hands under shoulders, body straight.
- Jump feet out wide while bracing core and keeping hips level.
- Jump feet back together, maintaining plank alignment throughout.
- Loop band around wrists, hold high plank position.
- Move one hand forward, outward, then back in circular pattern.
- Alternate sides, keeping hips level and core braced.
