1. Secure a ruck with the desired amount of weight to the back.

2. Place the left forearm on the ground, with the elbow directly beneath the shoulder and torso perpendicular to the ground.

3. Place the right hand on the hip.

4. Lift the hips off the ground, forming a straight line from the shoulders to the knees.

5. Hold the position for the specified amount of time.

6. Lower the hips back to the ground.

7. Repeat on the opposite side.