LIVE UPDATES
LOCALMelaka BN to field mix of seasoned leaders and new faces in state polls - NST OnlineGOOARTCOACH COLLAB: 246 FCS seeks martial arts experts for technical co-creation. Partner with us.GOOARTCERTIFIED SAFETY: Led by Brandon, EFR (CPR/AED) certified coach & NASM-MMA specialist in progress.GOOART246 FCS LOGIC: Focused on MMA-based functional power and long-term physical availability.GOOARTPRE-REGISTER: Join the 246 FCS early access list for Alor Gajah. No online payment required.LOCALMelaka Wants A New Hospital To Address Patient Congestion And Parking - BernamaGOOARTVENUE: Training at Dewan Taman Kejora. Join the founding team of coaches and students.LOCALMelaka Wants A New Hospital To Address Patient Congestion And Parking - BernamaLOCALMelaka needs new hospital urgently, says CM - Free Malaysia TodayLOCALMelaka to apply for new hospital to meet urgent needs - Rauf - NST OnlineLOCALMelaka BN to field mix of seasoned leaders and new faces in state polls - NST OnlineGOOARTCOACH COLLAB: 246 FCS seeks martial arts experts for technical co-creation. Partner with us.GOOARTCERTIFIED SAFETY: Led by Brandon, EFR (CPR/AED) certified coach & NASM-MMA specialist in progress.GOOART246 FCS LOGIC: Focused on MMA-based functional power and long-term physical availability.GOOARTPRE-REGISTER: Join the 246 FCS early access list for Alor Gajah. No online payment required.LOCALMelaka Wants A New Hospital To Address Patient Congestion And Parking - BernamaGOOARTVENUE: Training at Dewan Taman Kejora. Join the founding team of coaches and students.LOCALMelaka Wants A New Hospital To Address Patient Congestion And Parking - BernamaLOCALMelaka needs new hospital urgently, says CM - Free Malaysia TodayLOCALMelaka to apply for new hospital to meet urgent needs - Rauf - NST Online

Dumbbell Plank Pull-Through

Equipment: Dumbbell Yoga Mat
Target: (Anti-rotation) Core Shoulders
Coach's Cue

"In a high plank position with feet slightly wider than usual, reach your opposite hand under to pull the weight across. Minimize any rocking in your hips to maintain anti-rotational stability."

An anti-rotational core exercise performed in a plank position, focusing on resisting torso movement under load.

Execution Standards:

  1. Setup: Start in a high plank position with a dumbbell placed just behind one hand.
  2. The Reach: Reach your opposite hand under your body to grab the dumbbell.
  3. The Pull: Drag the dumbbell across the floor to the other side without allowing your hips to tilt or rotate.
  4. Stabilize: Re-plant your hand and repeat with the other side.

200+ FCS Combat Application: Trains the body to resist being pulled or pushed out of alignment during clinch work or wrestling exchanges.

Upgrade Your Performance System

Explore 200+ FCS training methodologies and specialized performance tools.

Get Started
Home Booking Training Nutrition Portal

Fuel & Recovery

Please log in to use the Fuel Dashboard.

↓ Pull to Sync