① Plank Lockout

• · Hands under the shoulders, body rigid
• · Squeeze glutes, brace the core

② Lower the Chest (2 sec)

• · Lower as one rigid line — no hip sag
• · Let the blades pinch as the chest drops
• · Elbows about 45° from the body

③ The Plus — Push the Floor Away

• · Elbows stay locked — only the blades move
• · Push the floor away, upper back gently rounds
• · Feel the push come from around the ribs