- Adjust cable machine to mid-sternum height, adjust weight.
- Stand with shoulder facing the machine, pick up handle and hold with both hands to mid sternum.
- Take a step away from the machine, taking the weight off the stack
- Stand with athletic stance - squat width feet, soft hips and knees.
- Tighten your core, glutes, shoulders back and down.
- Press perpendicular away from your mid-sternum - keep balanced, no leaning away or letting the cable swing back towards the machine - then return to sternum.

- stand perpendicular to the cable machine, with the cable at mid-sternum height. Hold the handle (closest hand first) at mid-sternum, shoulders back and down, core on, and push out your hands and straighten your arms.
- Take a step away from the machine, set yourself again, and do that twice more, and then return to the start.

Kneel on the floor

- stand perpendicular to the cable machine, with the cable at mid-sternum height. Hold the handle (closest hand first) at mid-sternum, shoulders back and down, core on, and push up your hands and straighten your arms over your head.
- stay upright and no leaning towards the machine.

1. laying on your back, bring feet towards your bottom (knees in the air).
2. flatten your lower back on the floor - you need to keep your lower back on the floor throughout this movement.
3. brace core, bring one knee towards your head, cross your hip line.
4. return your foot to the ground before you swap and bring up the other foot towards your head... alternate for the set number of reps.

1. laying on your back, bring feet towards your bottom (knees in the air).
2. flatten your lower back on the floor - you need to keep your lower back on the floor throughout this movement.
3. brace core, bring one knee towards your head, cross your hip line.
4. as you return your foot to the ground, bring up the other foot towards your head... alternate for the set number of reps.

- lay on your back
- bring knees towards your chest, as far as they can go
- hands across your chest
- think through your lower abs to bring your bottom off the ground without using your neck!

- use a rope attachment on cable machine, with cable in high position.
- hold rope thumbs up the rope, and sit in a kneeing position about 1-5m away from cable machine with the cable stretched
- bring cables onto your head, hips above your knees and elbows forward.
- flex forward by bringing your elbows to your knees by using your abs.
- slowly bring yourself back to starting position.

- Adjust height of arm so that it is just below your hinge line across the front of your hips remember the setting number for next time). The first time you will need follow step 2 and make adjustments to find the right height.
- Stand in the middle of the machine, lean over the pads, hold handles, move your feet into position on the back plates, make sure your calves are resting on the pads.
- Release the handles and lower your torso down, then - whilst keeping your knees straight - raise your torso using your glutes and back extensors to a plank position.
- Do not arch your back (no hyperextension).

- Kneeling on a mat, place your elbows down on the floor and then extend one leg at a time so you are up on your toes (except your toes are pushed flat on the floor!), leaving your hips in the air.
- Draw in your pelvic floor, brace your core (belly button to spine), and ensure your back remains parallel to the ground.
Problems to avoid
- If you need to push your hips in the air or they drop towards the ground, put your knees on the ground and complete your plank.

Resting on Knees
1. set up with knees bent at 90 degrees behind you.
2. put your forearm on the ground (so resting on your elbow) and raise your body so you have a straight line down your body.
3. Squeeze your glutes so that you have a straight line down your front.
4. make sure shoulders are stacked.
Resting on Feet
Only different is that you need to keep a straight line over a longer distance - if you can't, build strength on your knee planks first.

Resting on Knees
1. set up with knees bent at 90 degrees behind you.
2. put your forearm on the ground (so resting on your elbow) and raise your body so you have a straight line down your body.
3. Squeeze your glutes so that you have a straight line down your front.
4. make sure shoulders are stacked.
Resting on Feet
Only different is that you need to keep a straight line over a longer distance - if you can't, build strength on your knee planks first.