This circuit builds shoulder, arm, core, and leg strength through three side plank drills. Work at high, medium, or low station and cycle through: side-to-side plank swings with precise stops, curl-and-extend side planks (coil in, launch out), and lifted-leg side plank with hand behind head for deep curl and extension. Do 10 reps per side for each drill, repeat for multiple rounds, and rest in seated meditation between sets. Focus on keeping head, torso, pelvis, and legs in one clean line—curl is your crouch, extension is your spring. **This drill develops:** Side plank strength, core stability, and the shoulder control needed for plank, chaturanga, jump-backs, and inversions.​​​​​​​​​​​​​​​​