1. TRX Plank
    Setup: Straps mid-calf; feet in foot cradles; forearms on floor shoulder-width.
    Action: Press forearms down, extend legs, and lift body to a straight line; hold 30–60 s.
    Cues: Squeeze glutes, keep gaze between hands, avoid sagging hips.
  2. Body Saw
    Setup: Start in TRX plank.
    Action: Glide shoulders forward ~4 in, then pull back ~4 in while core stays braced.
    Cues: Move from ankles; maintain neutral spine.
  3. Pike
    Setup: High plank; feet in cradles; arms straight.
    Action: Drive hips toward ceiling, drawing feet toward hands until torso forms an inverted “V”; return slowly.
    Cues: Legs straight; press hands into floor; control descent.
  4. Knee Tuck
    Setup: High plank with feet in cradles.
    Action: Pull knees toward chest, pause, then extend legs back.
    Cues: Back flat; shoulders over wrists.
  5. Oblique Crunch
    Setup: Same as knee tuck.
    Action: Pull knees toward right elbow; extend; repeat left.
    Cues: Hips level; rotate from trunk, not shoulders.

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