F 69 Forearm Plank EN

From a kneeling position, lower the forearms down to the floor and have the forearms be more or less in line with the shoulders.

Also the forearms should be parallel to each other and you can slightly turn the fingers away from each other and make that imaginary line that extends from the forearms through the index finger and thumb pointing forward.

Make sure to try and not let the elbows move away from each other here.

Try to keep the forearms parallel.

As you draw the shoulders back and down, press the forearms forward and step one foot at a time back so that the upper torso becomes in a straight line with the legs.

Stay high to the tiptoes onto the feet and behind as the sole of the feet becomes perpendicular to the floor.

Now activating the movement of the forearms down and forward again at the same time, resisting with the shoulders drawing back and down toward the heels.

Now grip the toes into the floor, resisting that movement of the shoulders drawing back and extending through the back of the neck, crown of the head moving forward.

Holding here for a few seconds.

And to release, allow for the knees to slowly lower to the floor as you continue to activate the forearms down and forward, shoulders drawing back, when the knees touch the floor, relax the body.