Kneel with your knees together and feet close to a wall. Place your hands under your shoulders with arms straight, and shift your shoulders down and forward. Straighten your legs into a plank position. Place one foot onto the wall at elbow height, then follow with the other once stable. Hold the position for the target time (see Standards).
Lock your core: Avoid arching your back or sagging into your joints. Actively engage your glutes and abs, and push the floor away. Elbow cue: Keep your elbow pits rotated forward at a 45° angle to maintain solid shoulder alignment. Wrist relief: If you experience wrist pain, perform the hold on your knuckles or use parallettes. Keep breathing: Don't hold your breath—maintain steady breathing throughout the hold.