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Forearm Plank
- Place forearms on floor with hands shoulder-distance apart and shoulders stacked above elbows
- Pin elbows into midline to loosen strap and engage external rotators of the shoulder
- Step feet back so body is long and straight like a plank of wood
- Root down with big toe mounds to engage quadriceps
- 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
- Lower belly should feel like a tray supporting the lower back
- Maintain tone in pit of the abdomen while extending the sternum forward and pressing the heels back
- Build up to being able to hold for a minute at a time