① Long Knee Plank

• · Hands under the shoulders, knees well back
• · One line from head to knees — hips open
• · Squeeze glutes, brace the core

② Lower the Chest (2 sec)

• · Chest lowers as one piece — no hip sag
• · Elbows about 45° from the ribs
• · Chin doesn't poke at the floor
• · Press the floor away to come back up