Commando

Equipment

No Equipment Needed

Muscle Group

Core

Setup

Use a mat on a flat, non-slip surface with enough room to hold a solid plank. This is a bodyweight core and shoulder stability drill—start slow and prioritize control. If wrists are sensitive, use push-up handles or make fists.

Starting Position

Begin in a forearm plank with elbows under shoulders and forearms parallel. Feet are hip-width (wider for more stability). Brace your core, tuck your pelvis slightly (avoid low-back arch), and keep a straight line from head to heels. Keep your shoulders down and away from your ears and your neck neutral.

Execution

Inhale and brace. Press one hand into the floor and come up onto that palm, then press the other hand into the floor to reach a high plank (push-up position). Keep your hips as level as possible—minimize twisting and rocking side to side. Once in the high plank, lower back down one arm at a time to the forearm plank, returning to the start. Continue alternating which arm leads each rep (e.g., right arm first on one rep, left arm first on the next) for balanced loading. Move with control throughout.

Tips on doing this exercise

Widen your feet for stability; bring them closer as you get stronger.

Think “ribs down, glutes tight” to keep your plank solid.

Move slowly and quietly—less body shift = better core control.

Keep elbows and hands stacked under shoulders to protect joints.

To progress: slow the tempo, pause in high plank, or add a light shoulder tap at the top (only if you can stay stable).

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Common Mistakes

Letting hips sway or rotate excessively side to side

Arching the low back or letting the hips sag (losing core brace)

Placing hands too far forward, stressing shoulders

Shrugging shoulders up toward ears

Rushing reps and bouncing between positions

Not alternating the lead arm (overloading one side)

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Recommended Ranges

Core + shoulder stability: 3–4 sets of 6–12 total transitions per side (or 12–24 total)

Conditioning circuits: 3–5 rounds of 20–40 seconds, rest 30–60 seconds

Beginner: 2–3 sets of 4–8 total transitions per side with slow tempo
Rest 45–90 seconds between sets depending on goal.

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