In the video, Tang demonstrates exactly how to do each warm-up exercise she includes in her comprehensive six-week pull-up ...

To perform the Spiderman Plank, get into a plank position, pressing a weighted medicine ball against the floor with your ...

In order to avoid injury, keep your ankle and knee aligned. 3. Plank on a Medicine Ball Place your medicine ball on the floor and hold onto it while performing a 30-second plank. “Put your chest ...

Repeat on the other side. Do 10 reps on each side. Tip: Hold a dumbbell or medicine ball for extra intensity. 4. Side plank with dips Place one elbow directly under your body and press yourself up ...