12 minutes of stretching
12 minutes of L-sit practice
12 minutes of handstand practice
12 minutes of plank practice
12 minutes of scales practice
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"PLANK VARIATIONS"
Plank variations build balance, positional awareness, and a stable midline. Practicing planks develops the ability to maintain a contraction in the core musculature independently of breathing cadence—a critical skill for stabilizing the midline while fatigued. During any plank variation, keep the legs and glutes contracted and the hips in line with the torso and legs.