① Plank Lockout

• · Hands beside the lower chest, body rigid
• · Squeeze glutes, brace the core

② Lower All the Way Down

• · Lower under control until the chest is just off the mat
• · One rigid line — hips arrive with the chest

③ Float the Hands Off

• · Lift both hands — elbows float to the ceiling
• · Pinch the shoulder blades together
• · The body stays braced, resting on the mat

④ Replant and Press

• · Hands back under the chest
• · Press the floor away in one rigid piece
• · Sharp wrist or shoulder pain? Stop