This circuit targets shoulders, arms, obliques, and legs while building rhythmic control and mental stamina. Do three rounds of 10 reps per side: rocking from plank to side plank on forearms, thigh-to-chest curl-and-extend side plank, and twisting side plank with hand behind head. Rest in seated position between rounds with breath focus. Keep a clean side plank line, use curl as crouch and extension as spring, and channel energy with ujjayi breathing. **This drill develops:** Side plank strength, shoulder stability, oblique control, and the mental focus needed for sustained arm balance and plank work.​​​​​​​​​​​​​​​​