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  • Control Front Plank Position

    Place hands on the shoulder rests on feet on the footbar.
    Engage core, glutes tight, body forming a straight line.
    Press arms forward, protract shoulders slightly, keep neck neutral.
    Hold position with steady breathing and full-body tension.

  • Hundred Straight Legs

    Lie supine, legs tabletop or extended, arms reaching long by sides.
    Lift head and shoulders, engage core, gaze toward thighs.
    Pump arms vigorously, inhaling five counts, exhaling five counts.
    Maintain stable torso and strong abdominals for one hundred counts.

  • Hundred

    Lie supine, legs tabletop or extended, arms reaching long by sides.
    Lift head and shoulders, engage core, gaze toward thighs.
    Pump arms vigorously, inhaling five counts, exhaling five counts.
    Maintain stable torso and strong abdominals for one hundred counts.

  • Long Stretch Plank Position

    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.
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