Forearms on the floor under your shoulders, body in one straight line from your head to your heels — no sagging hips, no piked-up backside. Squeeze your glutes and brace your core like you're about to take a punch, and breathe normally rather than holding your breath. Keep your neck neutral by looking at a spot just in front of your hands, not up or down. The moment your hips start to sag is the moment the hold has ended, even if your body is still off the floor.

PLANS THAT USE IT 8

Upper Body (No Equipment)2× / week · beginner

Full Body (No Equipment)2× / week · beginner

Lower Body (No Equipment)2× / week · beginner

Minimalist Full Body — Essential Moves2× / week · beginner

Core & Mobility — Movement Foundations3× / week · beginner

Bro Split — 6-Day Body Part Blast6× / week · intermediate

Upper / Lower ×3 + Arms — 7-Day7× / week · advanced

Bro Split — 7-Day Daily Body Part7× / week · intermediate