How to do a Plank Surrender

Plank Surrenders are a dynamic variation of the standard Plank. This compound exercise primarily targets the core, shoulders, and triceps. By transitioning from a forearm plank to a high plank position in a controlled manner, this exercise adds instability and increases exertion. It's excellent for building strength, stability, and endurance in your core while also working your upper body.

1. Place your elbows on the ground directly underneath your shoulders and raise your torso and hips off the ground to create a straight line from your shoulders to your heels with your feet hip width apart.
2. Raise your right arm off the ground to place your palm on the ground underneath your right shoulder.
3. Extend your right arm while bringing your left palm underneath your left shoulder until both arms are fully extended.
4. With controlled movement, place your right elbow on the ground directly underneath your right shoulder. Once right elbow is on the floor, lower your left elbow to the ground directly underneath your left shoulder.
5. Keep a rigid straight body position through the exercise. Repeat for allotted repetitions.
6. Repeat steps starting with opposing side.