① High Plank, Arms Locked

• · Hands under the shoulders, body rigid
• · Squeeze glutes, brace the core
• · Lower both elbows together

② Bend Both Elbows Together

• · Both elbows bend at once — no rocking

③ Sphinx — Forearms Down

• · Elbows under the shoulders, line unbroken
• · Hips square — no sag at the bottom
• · Stop on any sharp elbow pain

④ Press Both Hands, Rise as One

• · Press the floor away — elbows straighten together
• · Finish tall in the high plank