Plank shoulder tap progression

From easiest to hardest. Move to the next step when you can do the current one with good form.

1. Plank (hold) · Beginner · timed
   A static face-down hold supported on the forearms and toes, elbows directly under the shoulders, with the body in one straight line from head to heels.
2. Plank shoulder tap · Intermediate · reps
   In a high (straight-arm) plank with the feet a little wider than the hips, one hand at a time lifts to tap the opposite shoulder and returns, while the hips stay level and do not rotate.
3. Alternating Renegade Row · Advanced · reps
   Place two kettlebells on the floor about shoulder width apart. Position yourself on your toes and your hands as though you were doing a push-up, with the body straight and extended. Use the handles of