props: mat, single weight
highlights: core, glutes, spinal articulation
level up: add ankle weights
level down: half time movements, no added weight
props: mat
highlights: glutes, core, long table top series
level up: add ankle weights
level down: no free weights
props: mat, free weights
highlights: arms, upper back, core
level up: add wrist weights and ankle weights
level down: eliminate free weights
props: mat, free weights
highlights: core, long plank, plank variations
level up: add wrist weights and ankle weights
level down: drop to knees for modified plank
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