Basic Plank

Once you have a solid pole sit, you can begin working on the basic plank. The plank is a fundamental trick to master before working on your Cross knee release (CKR) and Cross ankle release (CAR).

If you have questions or would like to see all of the information for each related tutorial, such as descriptions, other exercises, stretches, and suggested sets and reps, these are provided within each individual tutorial. Here is a list of links to take you directly to each related tutorial listed here.

Pole sits

Pole Hold

Also Known As: REVERSE SUPERWOMAN / REVERSE SUPERMAN

Muscles Strengthened: ADDUCTORS / QUADRICEPS / HAMSTRINGS / GLUTES