Plank to Downward Dog to Push-up
Plank to Downward Dog to Push-up is a bilateral upper body and core exercise training the hip, ankle, shoulder, elbow, wrist, and thoracic spine across the sagittal plane, using Bodyweight.
- Laterality
- Bilateral
- Planes
- Sagittal
- Equipment
- Bodyweight
- Primary joints
- Hip · Ankle · Shoulder · Elbow · Wrist · Thoracic Spine
Demo video
01
How to perform it
- 1Start in a high plank.
- 2Lift your hips up and back into downward dog, reaching your heels toward the floor.
- 3Shift back to the plank with control.
- 4Lower your chest toward the floor and press back up for one push-up, keeping your body in one straight line.
- 5That full sequence is one rep.
02
Training profile
Fascial lines
Plane of motion
Training intent
MobilityRehab
Motor Control
Stability
Strength
Power
Tissue LoadingPerformance
Highlighted rungs are where this movement lives on the rehab → performance continuum.
03
Explore the library
Every tag is a doorway. Each link below opens a collection page listing every exercise that shares it. This is the connective tissue that lets one record rank for dozens of searches.
All Bodyweight exercisesSagittal-plane drillsSuperficial Back Line trainingSuperficial Front Line trainingDeep Front Line trainingSuperficial Front Arm Line trainingDeep Front Arm Line trainingSuperficial Back Arm Line trainingHip exercisesAnkle exercisesShoulder exercisesElbow exercisesWrist exercisesThoracic Spine exercises