← Calisthenics
CorebeginnerAnterior core · Brace· 6–10 min
Plank
High or forearm plank for anti-extension strength that transfers to cutting, landing, and contact on the court.
Clean take
Prescription
3–4 × 20–45s holds
Cues
- · Elbows or hands under shoulders; feet hip-width
- · Squeeze glutes lightly; ribs toward pelvis
- · Long neck — eyes on the floor ahead
- · Breathe steadily; don’t hold your breath
Bodyweight work — see the Disclaimer.
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