Plank to push-up and back, no rest for your abs.
Lock your core and squeeze your glutes so your hips do not rock side to side.
The plank surrender climbs from a forearm plank up to a high plank one arm at a time and back down again, so on every transition your core has to kill the twist that comes from balancing on three points. Alternating which arm leads shares the work evenly between sides. It blends pressing endurance with anti-rotation control, no kit, no space, just a nasty burn.
The leading arm does more of the work on each climb, so swapping leads every rep keeps both sides developing evenly. Sticking with one lead builds a lopsided rep.
Common, but it is the thing to fix. Widen your feet, squeeze your glutes, and slow the transitions down, the goal is a quiet trunk while the arms do the climbing.
Core first. Your arms certainly feel the transitions, but the reason it gets programmed is the anti-rotation work your trunk does every time a hand leaves the floor.
