Side Plank

Exercise description:
- Setup: Lie on your side with your legs straight . Stack your feet directly on top of each other, or for better balance, stagger them.
- Hardcore: Position your elbow: Place your hand flat on the floor, making sure your hand is positioned exactly underneath your shoulder .
  - Casual: Position your elbow: Place your supporting forearm flat on the floor, making sure your elbow is positioned exactly underneath your shoulder .
- Lift into position: Engage your abdominal muscles (brace as if someone is about to punch your stomach) and lift your hips and knees off the mat.
- Align your body: Your body should form a rigid, straight line from your head down to your feet. Keep your head in a neutral position, looking straight ahead, to keep your spine aligned.
- Hold: Focus on breathing normally while keeping your core tight and your top shoulder open.
- Rotate sides after shooting.
Technique that must be performed to count: Body is stiff and rigid. Do not sag hips towards the ground.
# of repetitions before shooting: 15 of seconds on 1 side. Rotate sides after shooting.
Casual division modifier: Less time, bent forearm side plank.
Exercise equipment needed: Exercise mat, stopwatch.