Weight-Plate Prone Switch Plank

1. Begin in a standard plank position with your forearms on the ground, elbows under your shoulders, and feet shoulder-width apart. Your body should form a straight line from your shoulders to your heels.

2. Place a weighted plate next to one of your hands on the ground.

3. Engage your core and glutes to maintain a stable position.

4. Without lifting your hips or letting them sag, use your opposite hand to reach across your body and grasp the plate.

5. Drag the plate under your body to the opposite side, setting it down next to your other hand.

6. Return your hand to the original plank position and stabilize your body.

7. Repeat the movement with the other hand, switching the plate back to the starting side.

8. Continue alternating sides for the desired number of repetitions or time while keeping your hips level and minimizing any rocking motion throughout the body.

Remember to keep your movements controlled and smooth, focusing on maintaining a strong core and proper plank position throughout the exercise. Adjust the weight of the plate as needed to match your strength level.

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