Looking for something? Type your search below or try an .
Searching phrases:

Use double quotes – e.g. "under 10" searches for the exact match "under 10" as opposed to content containing "under" and "10"

Wild cards:

Use an asterisk – e.g. pass* – searches for pass, passed, passing etc.

Combining:

Combine the search features to narrow your search – e.g. "under 10" basic drills kick*

Prone Hold - Intermediate

Start with the forearms flat on the floor with the palms facing down. Lift your hips off the ground and make your body a 'strong plank'. Your neck should stay inline with your spine, keep your chin off your chest. Hold the plank position for 2 minutes, rest for 1 minute and repeat once more.