① Long Knee Plank

• · Hands under the shoulders, knees well back
• · One line from head to knees
• · Brace — this one moves fast

② Load the Bottom

• · Lower under control to the bottom
• · Elbows about 45° from the ribs

③ Press — Hands Off!

• · Punch the floor away — hands pop up
• · Trunk rocks back over the knees
• · Keep the core braced in the air

④ Catch & Absorb

• · Land soft — bend the elbows as you catch
• · Hands back to the same spots
• · Stop if the wrist or shoulder pains sharply