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RKC Plank
- 1 - Start face down on the floor and place your forearms on the ground with your elbows directly under your shoulders.
- 2 - Extend your legs behind you and rise onto your toes, forming a straight line from head to heels.
- 3 - Brace your core hard as if preparing to take a punch, and slightly tuck your pelvis to avoid arching your lower back.
- 4 - Squeeze your glutes, tighten your quads, and actively pull your elbows toward your toes without moving them to create full-body tension.
- 5 - Keep your neck neutral, breathe with short controlled breaths, and maintain maximum tension throughout the hold.
- 6 - Hold for the desired duration while preventing your hips from sagging, rising, or rotating.
