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This exercise is a foundational pattern designed to improve strength of the upper body.
Step 1: Start by placing your hands on an elevated surface—such a box or bench, or even a couch or counter top if performing at home—with your arms straight and your hands directly below your shoulders.
Step 2: Take a step back until you are in a plank position. Note: your body should form a straight line from your head to your heels, heels gently pressing down (they don't need to touch the floor, you just want to make sure your back body supports the action of your front body).
Step 3: Next, slowly lower down to a position where you can maintain a straight spine. The elbows should be bent at 45 degrees to ensure that the shoulder in a stable non risk position.
Step 4: Pause, control the transition and press back up, locking the elbows and pausing in the transition before starting your next rep.
Note: If you feel you cannot hold form for less than 5 reps, please elevate the body more. Quality reps are key.
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