Owl Plank: Plank Hold Brain Break

What the coach says

The words of this video, from its captions.

Finally, drop to the floor for the Owl Plank. We need a strong tummy to run the gauntlet. Hands flat on the ground. Remember, two options. You can step your feet back into a full plank on your toes or you can do a modified plank with your knees right on the ground. Pick your favorite way. Just keep that back straight. Lock it in, holding for 10 seconds and go. One. One, two, three, four, five, halfway there, stay strong, six, seven, eight, nine, and ten. Pop back up to your feet. Your body is ready.

• Forward and backward arm circlesLength 0:54

  Brush the Wings

  Forward and backward arm circles

  Beginner, Low energy, Balance / Body Control

• Calf raises with overhead reachLength 1:12

  Polish the Horn

  Calf raises with overhead reach

  Beginner, Low energy, Balance / Body Control

• Standing twists and overhead chopsLength 1:21

  Clear the Clouds

  Standing twists and overhead chops

  Intermediate, Low energy, Balance / Body Control

• Single-leg flamingo holdLength 2:16

  Flamingo Pose

  Single-leg flamingo hold

  Advanced, Low energy, Balance / Body Control