Adjust the ST to mid-calf and lie on one side with the hip in line with the anchor. The leg closest to the anchor is right in front of the back leg. Place the elbow or hand under the shoulder. Corkscrew the shoulder to create a shoulder pack. Flex the feet and squeeze them together; lift up by pressing into the foot cradles. Look straight ahead and hold the plank for 8 to 10 seconds; rest, reset and lift back up. Continue as long as a perfect plank can be maintained. Rest and repeat while lying on the other side.