Instructions

The Face Plank is a reverse-engineered Superman.

Instead of using the lower back to lift the body, the goal is to use Cheeks and Pull to keep the chest pressed down while creating a straight line through the body.

Set up with your feet resting on a foam roller and your body lying completely flat.

From there:

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

The Cheek and Pull should work together as opposing forces.

Your Cheeks press into the ground while your belly button and P Pull lift away from it.

At the same time, use your Chin to create the straight line through your head and neck.

When you Cheek, avoid tightening or straightening the legs.

Practice separating the Cheeks from the hamstrings so the glutes can work while the rest of the legs stay relaxed.

You should feel:

• Strong glute activation
• The P Pull working away from the ground
• The muscles at the base of the skull supporting the head position
• The Pinch between the shoulder blades • Minimal tension through the upper traps
• Minimal involvement from the lower back and hamstrings

Learning Focus:

1. Use Cheeks and P Pull as opposing forces to reduce lower-back involvement
2. Separate glute activation from hamstring tension
3. Use Chin and Pinch to create and maintain the straight line
4. Keep tension in the shoulder-blade Pinch instead of the upper traps