Plank
The standard requirement is one Plank Series, but there could be two if they are spread apart. Plank engages all of the muscles in the body, but is considered both a core and upper body exercise.
Plank is traditionally done on the floor, but it can also be done at the barre, on the wall, using a chair, or props like yoga blocks.
Plank exercises combines well with Side Plank, Tabletop, Hover, Mat Glutes, Side Lying and Core Series.
Plank Exercises
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![Plank Series - Plank Pose]()
Plank
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![Side Plank]()
Side Plank
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![Plank Series Crow Pose]()
Crow
Crow requires a lot more core engagement and stability than upper body strength! Variations include: Side Crow, Figure 4 Crow
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![Plank Series, Cool Down, Warm Up, Down Dog Pose]()
Down Dog Pose
Down Dog (on palms of hands) or Dolphin Pose (on forearms) with hips high and heels pressing down.
