Forearm Plank

1. Place forearms on floor with hands shoulder-distance apart and shoulders stacked above elbows
2. Pin elbows into midline to loosen strap and engage external rotators of the shoulder
3. Step feet back so body is long and straight like a plank of wood
4. Root down with big toe mounds to engage quadriceps
5. Lift tops of thighs to the ceiling while descending the tailbone to floor in order to create a slight posterior tilt in the pelvis and become compact at the center
6. Lower belly should feel like a tray supporting the lower back
7. Maintain tone in pit of the abdomen while extending the sternum forward and pressing the heels back
8. Build up to being able to hold for a minute at a time