Instructions

The goal of the Face Plank is to accumulate two minutes of total time under tension while maintaining the line and feeling the correct muscles working.

Set up lying flat with your feet relaxed on the roller.

Find the line:

1. Cheek into the ground
2. Pull your P Pull and belly button off the ground
3. Push your Chin back
4. Rotate your shoulders and hands behind the glass
5. Pinch your shoulder blades back 6. Drop and relax the upper traps
6. Keep the legs relaxed

Once you’re in position, hold. As you fatigue, continue returning to the same cues:

Cheeks → Pull → Chin → Pinch

Keep your Cheeks pressing into the ground while your P Pull lifts away from it.

Keep your shoulders and hands behind the glass and hold yourself through the Pinch rather than the upper traps.

Stay loose through the legs and continue breathing.

Complete:

• Goal: 2 minutes total time under tension
• Option 1: 4 sets of 30 seconds
• Option 2: 6 sets of 20 seconds
• If you’re able to maintain the position, work toward a continuous 2-minute hold

Choose a duration that allows you to maintain the correct muscles throughout the exercise.

Stop and reset when you can no longer maintain the position.

You should feel:

• The Pinch muscles between the shoulder blades
• The rotator cuff muscles
• Your Cheeks
• Your P Pull
• Potentially the rear triceps

Learning Focus:

1. Accumulate two minutes of time under tension while maintaining the line
2. Refind Cheeks, Pull, Chin, and Pinch as you fatigue
3. Keep the legs and upper traps relaxed instead of allowing them to take over
4. Prioritize correct muscle engagement over the length of any individual hold