[Music] this is the diamond bear plank with a wall reference the purpose of this is to open up the back and close off the chest so we get more expansion in the back so to set up we need to have this diamond position with our hands and that means that your index fingers are touching and your thumbs are touching and then we're going to push through the floor the inner part of our palm here and that's going to push our ribs back and we're going to be leaning forward over our palms and that's going to create a good degree of rounding in the back and it's going to feel like your chest is closed off because it will be and then all we want to do here is breathe in through our nose soft exhale through the mouth until we feel more ab engagement hold a little bit of that ab engagement you probably won't have much of a choice but still focus on holding it a little bit inhale through your nose and that's going to expand your back and then exhale softly through the mouth again the progression from this if you want to make it harder would be to keep your elbows ever so slightly unlocked and then it's the same exact thing push your heels into the wall though now and get your and get your knees slightly off of the ground and then just breathe there hang out make sure you keep the flexion in your back and the breathing is the exact same the number one mistake here is that people are going to lean too far back they're going to lose their positioning and weight over their hands so we want to make sure that most of that weight is over our palms the inner part of it also when you're in that plank people are going to want to do the same even more so when the knees are off the ground make sure you keep your weight over your palms less so pushing your hips back towards that wall and then finally the other thing is that people will push really hard through the floor and end up compressing their pecs and kicking their pecs on a lot we don't necessarily want that so keep the flexion but again try not to engage your pecs overly during this activity [Music]