All exercisesWarm-ups·Chest 
Push-Up to Down Dog
ChestBackShouldersCore
Step 1 / 3
At a glance
- Equipment
- None — mat
- Suggested reps
- 6–10 reps
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Common mistakes
You let the hips sag through the plank between reps, unloading the core.
You bend the knees deeply in down dog and never get the lat and shoulder stretch at the top.
You rush the transition so it becomes a flop between two shapes instead of a controlled flow.
What to focus on
Push the floor away hard as the hips travel back and up — that press is what opens the shoulders.
Pause a full breath in down dog to actually feel the lats lengthen before flowing back.
