Chair Elevated Walkout Plank

1. Setup:
- Place the chair on a flat, stable surface.
- Stand facing the chair with your feet hip-width apart.

2. Starting Position:
- Lean forward and place both hands on the seat of the chair.
- Walk your feet back until your body is in a straight line from your head to your heels, forming a plank position.
- Your shoulders should be directly over your hands.

3. Movement:
- From the plank position, engage your core and begin to walk your hands forward, allowing your chest to drop towards the floor, while maintaining a straight body line.
- Ensure your hips stay high as you walk your hands out as far as comfortable.

4. Return:
- Once you reach your maximum extension, reverse the movement by walking your hands back toward the chair, returning to the starting plank position.
- Focus on moving smoothly and keeping your core engaged throughout the exercise.

5. Repetition:
- Perform 8-12 repetitions.

Tips for Beginners:
- Start with a smaller range of motion if necessary, gradually increasing as you gain strength.
- Maintain a neutral spine throughout the exercise to avoid strain.
- If you feel discomfort in your wrists, adjust your hand positioning or try using padded surfaces.

Safety Note:
- Ensure the chair is stable and will not tip over during the exercise.