M W

The Essential Primal Movement:

Get in the plank position, keeping your

elbows on the ground and in line with your

shoulders. (VIDEO)

Same move as the Hand/Feet Side Plank

but this time on your forearm.

45

seconds

45

seconds

Forearm/

Feet

Plank

Forearm/

Feet

Side Plank

Now turn on your side and place one hand

on the ground and rest the other on your

side. Stack your feet on top of one another.

Raise your hip so that you’re body is

straight from your feet to head then go a bit

higher and hold.

Get in the full pushup position. Tighten up

your core, squeeze your abs, and remain

Hand/Feet stiff as a plank. (VIDEO)

Plank

Hand/Feet

Side Plank

45

seconds

45

seconds

90

seconds

90

seconds

90

seconds

90

seconds

Plank cont’d

49

Progression

to

Essential

Movement

Mastery