Adiletix - Weighted Plank - Step-by-Step Guide

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Weighted Plank

1 - Begin by placing a weight plate or weighted vest on your upper back (if using a plate, have a partner place it carefully).
2 - Get into a forearm plank position with your elbows directly beneath your shoulders and forearms flat on the ground.
3 - Extend your legs behind you, resting on the balls of your feet, keeping your feet hip-width apart.
4 - Engage your core, glutes, and quads to maintain a straight line from your head to your heels.
5 - Avoid letting your hips sag or rise — keep your body in a rigid, neutral position throughout.
6 - Hold the position for the desired duration while breathing steadily and maintaining full body tension.

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