Hi, I'm Jack Quinn. I'm a shampoo conditioning coach. I'm going to take you through some body weight conditioning stuff for rug, but you see a lot of people going into the gym but skipping the first the first base if you like, so therefore you're not able to control your body weight. There's no point in trying to control something that is external to you. First exercise is a plank On your hands and knees this time. You can be on your elbows feet up behind you. And once you're doing this, I want you to keep your core and your and your glutes as tight as you can so looking forward feet off knees off the ground and nice straight position. Holding a plank for as long as you can. From a side angle. This looks like this elbows down feet back behind you cool and glutes switched on nice and tight. So steady as you can. 30 seconds is a good Target to aim for when you're first doing this and then building up to a minute. Once you can do that. We move on to a side plate the plate you're gonna be on your elbow except this time. You're gonna be on your side feet straight the whole body straight one elbow down one hand on the hip come up and hold it again core nice and tight glutes nice and tight facing forward and hold. And of course, if you do one side, don't forget to do the other moving on to the right elbow down feet straight. Up, you come core nice and tight glutes nice and tight. If you're wobbling you need to really really embrace your core a bit more and concentrate. starting point for this 20 seconds each side 30 seconds and more last variation of this is the pike plank very similar to the north blankets at this time. You're not going to be on your elbows you're gonna be in your hands hands out in front of you like this. I'm going to walk your hands out. As far as you can and hold there. Very difficult exercise walk out to where you're comfortable same as the normal plank core nice and tight glutes nice and tight and hold build up from 10 seconds is a good Target to reach for it first three reps of that three sets of that will be very good in for breaking between show you one more time. It's an advanced exercise, but a great exercise for your core with a good strong core. You'll be more you'll be more dynamic in all of your movements from scrimmaging to running to handoffs everything soon. As you got a strong core. Everything becomes a lot more stable and more powerful sets up a nice base to perform your tasks ahead.