Plank Taps Instructions

Start Position:
Begin in a plank position with your body in a straight line from your head to your heels. Place your hands slightly wider than shoulder-width apart on the floor.
Position the steel mace vertically in front of you with the mace head facing towards you. Your body should be aligned and stable.

Core Engagement:
Engage your core muscles to keep your body stable and prevent sagging in your lower back.
Keep your shoulders down and away from your ears, maintaining a neutral neck position.

Tap Phase:
Reach forward with one hand to tap the mace head gently while keeping your body as stable as possible.
Return your hand to the starting position and repeat the tap with the other hand.
Continue alternating taps with each hand, maintaining control and alignment throughout.

Movement Control:
Avoid rocking or swaying your body as you tap the mace head. Focus on using your core muscles to stabilize your body.

Repetitions:
Perform the desired number of taps (counts as reps), ensuring that each tap is deliberate and controlled.
Aim for smooth, steady movements to maximize core engagement and stability.

Muscle Groups & Rating:

Targeted Muscle Groups: Core, Shoulders (Deltoids), Triceps, Hip Flexors

Difficulty Rating: Intermediate