Owl Plank: Plank Holds Brain Break

What the coach says

The words of this video, from its captions.

Now, we have to warm up our tummies and arms with the Owl Plank. When we pop up off the floor, we need super strong arms. Drop down to the floor and put your hands flat on the ground. Now, we have a choice. You can step your feet back and do a full plank on your toes, or you can do a modified plank with your knees on the ground. Pick your favorite way. Just make sure. sure your back is perfectly straight like a strong board. Squeeze your tummy tight. We are going to do three rounds. Hold for five seconds each time. Ready for round one? Lock it in. And one, two, three, four, five. And down. Awesome. Round two, pick. plank keep that back straight one two three four five knees down rest wow you are so strong last round make it your best one lock it in and one two three squeeze your tummy four and five incredible strength

• Forward and backward arm circlesLength 0:54

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  Forward and backward arm circles

  Beginner, Low energy, Balance / Body Control

• Calf raises with overhead reachLength 1:12

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  Calf raises with overhead reach

  Beginner, Low energy, Balance / Body Control

• Standing twists and overhead chopsLength 1:21

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  Standing twists and overhead chops

  Intermediate, Low energy, Balance / Body Control

• Single-leg flamingo holdLength 2:16

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  Single-leg flamingo hold

  Advanced, Low energy, Balance / Body Control