Strength and Core Plank Series

Bent Knee Push Up (legs are crossed in table top)

- Hold at the top for 3 counts
- Lower for 3 counts
- Hold and hover for 3 counts
- Lift for 3 counts
- Hold at the top and recross the legs with the other leg on top
- 2 to 10 sets


Plank
- Hold 10 seconds to 5 minutes depending on your strength

Forearm Plank

- Hold 10 seconds to 5 minutes depending on your strength


Downward Facing Dog

- Hold 10 seconds to 5 minutes


Dolphin

- Hold 10 seconds to 5 minutes depending on your strength

Dolphin Pumps/Push Ups (moving from Forearm plank to dolphin with your fingers interlaced)

- Do as many sets as you can from 1 to 50

Mandala Pose

- Hold 10 seconds to 1 minute

Side Plank Variation

- Hold 10 seconds to 1 minute

Side Plank (if you are strong enough, if not omit)

- Hold 10 seconds to 1 minute

Forearm Side Plank

- Hold 10 seconds to 1 minute