There is no current research showing long term effects of the plank versus crunches, although we do know that the crunches place stress on the spinal column, neck, and cervical spine due to the repetitive loading and increased use of hip flexors, Maj. Lindsey Slyman, the programs and assessments section head, Human Performance Branch, Policy and Standards Division, Training and Education Command, told Marine Corps Times in an email. Aj\$zGiwiw*&^~RH~dln]}%s =7r. The U.S. Marines have frequently been updating their PFT standards over the course of the last five years. The Marine Corps will eliminate crunches from its physical fitness test in favor of planks by 2023, according to a Marine administrative message made public on Thursday. Here are the most frequently-asked-questions regarding the PFT and its new scoring rules. The U.S. Marine Corps (USMC) is a very demanding branch of the military that requires efficiency both on land and in the sea. Notify me of follow-up comments by email. Indeed, a research paper sent to the Marine commandant in 2018 noted that lower back pain was the leading musculoskeletal diagnosis treated at clinics in Camp Lejeune, North Carolina between 2017 and 2018, as Marine Corps Times reported. The plank's isometric hold requires constant muscle activation, engages almost twice as many muscles as the crunch, and is reliable in measuring midsection endurance required for military tasks. 3 Mile Run Score. Its atop honor toget afirst-class score, and iteven qualifies you asaForce Fitness Instructor. In2018, the scoring rules changed, making the game even harder. But, as a part of this announcement, Human Performance Branch is releasing a four-week training program to provide individuals tools to train specifically for the plank portion of the physical fitness test.. Single Leg Balance. g 7%t%G9y") POC/K.L. In conjunction with the release of the MARADMIN the Corps will release a brief training plan to help Marines in the fleet improve plank times. Mostly, the consequences offailing depend onthe training institute. Time Pass/Fail. This MARADMIN is applicable to the Marine Corps Total Force. In addition to making the plank mandatory in 2023, the Corps will make adjustments to plank scoring, which will go into effect in 2022. The max amount of points a Marine can get with push ups is 70, whereas a Marine has the possibility of getting the complete max of 100 points with pull ups. The change will take place in 2023, according to a MARADMIN released Thursday.. Additionally, the U.S. Marines will also allow enlistees and members to replace crunches with the plank pose. Please make sure that you understand the Marine Corps PFT standards for both activities based on gender and age group. The "what if" function is a terrific addition to the calculator. For questions contact the Human Performance Branch at: tecom.forcefitness@usmc.mil or the listed POC. Inthose cases, your PFT score wont exceed 270. This training plan is one of the 250+ Plans included with an Athlete's . $ 49.00. However, researchhas shown that crunches with the feet restrained require significant hip flexor activation. For decades, the Marine Corps has used crunches to train and assess core muscle strength and endurance. Split Jack Forward. You still have anopportunity toprove yourself. Every six months, Marines engage in the Marine Combat Fitness Test on base, and its a scored test. Pull Ups Score. SHARE. Planks will soon be mandatory for Marine Corps physical fitness test completely replacing timed crunches. For more detailed information on the CFT, see Chapter 3 of MCO 6100.13A. All Rights Reserved. The plank Instructional video on how to administer the pull-up/push-up hybrid for the Physical Fitness Test (PFT). Once they rest their weight on their forearms and hands, the back, buttocks and legs shall be straight from head to heels, a Marine narrator explains, and must remain so throughout the test.. The Combat Fitness Test is more demanding compared to the PFT and requires the use of military items also used in training and combat. The Order replaces MCO 6100.13A with change one, and specifically addresses implementation and details of the plank as an alternative event to the abdominal crunch for the Physical Fitness Test (PFT). Registration on or use of this site constitutes acceptance of our Terms of Service. Check outthe physical fitness testing requirements for the other military branches below: Your email address will not be published. Learn more about the USMC PFT standards for both men and women. Required fields are marked *. Asmentioned, your PFT calculator score can only improve with committed self-discipline. AMPN/REF A IS MARINE CORPS ORDER 6100.13A WITH CHANGE 3 MARINE CORPS PHYSICAL FITNESS AND COMBAT FITNESS TESTS// He is now a freelance writer and outdoor enthusiast who spends much of his year traveling between campsites around the country. In essence, you just need to concentrate on strength training. By The 5k row is an authorized alternative to the three-mile run for Marines 46 and older or for those who are medically authorized due to injury or post-partum status. The 5,000m row is an optional alternative to the 3 mile run if the Marine is 46 years of age or older. One last thing to note is the push up or pull up test. Pull Up/FAH Score. Well, you can dothe push-ups, but your PFT score may suffer. PFT Total MTC. hbbd```b``67AW,Rf[@e6Xf3@ However, you are given up to two hours to complete all three activities. How are the scores calculated? The purpose of this MARADMIN is to announce forthcoming changes in calendar year (CY) 2022 and CY 2023 to reference (a) for the plank event of the physical fitness test (PFT). Operation Military Kids was founded to be a resource for teens and young adults who are interested in joining the military, but don't know where to begin. The maneuver under fire consists of a 300-yard shuttle run with a variety of tasks to complete, including crawls, buddy drags/carries, ammunition resupply, grenade throw, and agility running. The planks isometric hold requires constant muscle activation, engages almost twice as many muscles as the crunch, and is reliable in measuring midsection endurance required for military tasks.. If you have questions about the test or any other component of the An official website of the United States government, Physical Fitness Test / Combat Fitness Test, How to Execute the Pull-Up/Push-Up Hybrid, Marine Corps Base Quantico Body Composition Study, Hosted by Defense Media Activity - WEB.mil. Every Marine needs tomaintain physical fitness asitboth enhances self-discipline and tests its limits. First Name MI. Marines are less likely to experience injury or fatigue during functional tasks like hiking, lifting and low crawling, Stephenson added. NAVMC 11622. PFT/CFT Calculators for USMC (This calculator complies with USMC Physical Fitness standards effective January 1, 2017) Home Scores CORPORAL. A Marines numerical score on the PFT or CFT correlates with first, second, or third class. Notify me of follow-up comments by email. If you max the. Its still anexcellent score and ahard achievement. Please note that you need to get a score of at least 40 points in each category. Begin in the push-up position with feet hip-width apart. Rather than provide you with complicated tables to calculate your score, OMK has developed a USMC PFT/CFT Calculator. All of the events are conducted in a single session. Sam Stephenson, a Marine spokesman. The only authorized uniform for the PFT is the green-on-green t-shirt and shorts. Required fields are marked *. Includes calculations for both males and females, and also the new plank standards. Since the plank was made an option in 2019, very few Marines have chosen to perform one over the timed crunches. The plank will become the new standard in 2023. The calculators are designed to match the accuracy of calculators available from official USMC sources (MCTIMS, MOL, etc), however, you should always double check your results against the official sources. The test, which is conducted semi-annually, involves 3 events that include pull ups or push ups, crunches or a plank, and a 3 mile run. Published Aug 5, 2021 10:15 AM EDT. 3469 0 obj <> endobj As more Marines perform the plank in the coming years, the Corps will monitor results and adjust the scores accordingly. Since joining T&P, he has led a talented team of writers, editors, and creators who produce military journalism reaching millions of readers each month. Articles may contain affiliate links which enable us to share in the revenue of any purchases made. He deployed to Iraq in 2008 where he convoyed heavily around the Anbar province with a myriad of units. The PFT is performed between January 1st and June 30th, and the CFT is performed between July 1st and December 31st to assess their physical readiness. Reference (a) will be revised to implement this change and provide the complete scoring table prior to 1 January 2022. Speed Skaters. Those with failing scores need todoaremedial fitness training program. Previously, the passing score was 120, meaning the 3rd class PFT score ranged from 120 to199. Essentially, the test has three components: However, ifyou choose, you can switch out pull-ups for push-ups. An even higher score is preferred. The Marine Corps Physical Fitness Test, or PFT, is a test used by the Marines to evaluate overall physical fitness. The plank's isometric hold requires constant muscle activation, engages almost twice as many muscles as the crunch, and is reliable in measuring midsection endurance required for military tasks and activities of daily living. Every calendar year Marines are required to complete two different physical fitness tests. Check out our ACFT, Navy PRT, and USAF PT test calculators. TEL: (703) 432-1688/EMAIL: KIMBERLY.L.WADE@USMC.MIL// Its possible that this may change in the future as the Marine Corps collects data from PFTs. 1st Class scores begin at235 points and goupto300, which isthe maximum anyone can possibly score. But starting on Jan. 1, 2022, the Corps will tweak those requirements slightly by raising the minimum to 1 minute, 10 seconds, and lowering the maximum to 3 minutes, 45 seconds, according to the message. Inthe Marine Corps, fitness isanecessity toprepare adequately for combat. This helps them inthe running portion but leaves them short inthe other two. Supports all authorized events including the plank. Marines in Quantico, Virginia demonstrate the proper plank position. About this app. Includes a "What-if" calculator for the PFT and CFT which allows you to input 0, 1, or 2 scores and the calculator will determine what results you need to achieve to obtain a certain class. The Marine Corps physical fitness test consists of three events. However, its not impossible and bypushing yourself, you can accomplishit. NAVMC 11622. Updated to include the 2019 standards from fitness.marines.mil on January 15th, 2019! Travis Titopace explains how to properly conduct a plank exercise on Marine Corps Base Quantico, Virginia, Jan. 11, 2023. It is technically different from the PFT since the testing consists of pull-ups, crunches, and 1.5 mile timed run. Getting aperfect score inthe PFT ishighly difficult. Updated to the 2022 planking standards. Lieutenant General Lewis A. Craparotta, Commanding General, Training and Education Command, Forthcoming Changes to the Physical Fitness Test, Department of the Navy, Marine Corps Order 6100.13A Change Transmittal 4, Mar 23, 2022, https://www.marines.mil/Portals/1/Publications/MCO%206100.13A%20CH-4.pdf, US Marine Corps, Marine Corps Physical Fitness, https://www.fitness.marines.mil/PFT-CFT_Standards17/. Ifyoure joining the Corps, you know that self-discipline isacrucial part ofMarine life. So, think ofcreating anew threshold. The planks isometric hold requires constant muscle activation, engages almost twice as many muscles as the crunch, and is reliable in measuring midsection endurance required for military tasks and activities of daily living, wrote Lt. Gen. Lewis Craparotta, commanding general of the Corps Training and Education Command, in the message announcing the changes. Crunch. It includes 3 parts: pull-ups or push-ups, crunches or plank pose, and a 3-mile timed run. The planks isometric hold requires constant muscle activation, activates almost twice as many muscles as the crunch, and has been proven to be most reliable in measuring the true endurance required for daily activity function, Stephenson said in the email. If you have questions about the test or any Training and Education Command (TECOM) instructional video on how to administer the rowing portion of the Marine Corps Physical Fitness Test (PFT) USMC instructional video on how to properly execute the Combat Fitness Test (CFT). Following the Iraq deployment, Levi was assigned to various detachments who travelled and worked around Southeast Asia. [1] The calculator supports crunches for posterity, but they are no longer part of the PFT. The three-mile run is also adjusted if the Marine has to test at high altitude at or above 4,500 ft mean sea level. The plank times and scores are gender neutral and remain the same for all ages. In this article, you will learn about the physical requirements based on gender and age. Spiderman. 3507 0 obj <>stream The. PFT Total MTC. Active duty Marines . 11-2014) (EF) *Note: Risk Factor Worksheet . This MARADMIN serves as advance notice to ensure Marines have sufficient time to train and prepare for the plank event prior to the policy change in CY 2023.. Inother words, ifyouve met the requirements for the pull-ups and crunches, you need toexceed the minimum requisites for the three-mile run. Reps MANUF. PDF version of NAVMC 11622 MCO 6100.13A. This calculator is not intended to be used to calculate official scores, and accuracy can not be guaranteed. The Marine PFT standards for females is also divided based on age group. As of this year, Marines have the option of choosing either planks or crunches on their annual physical fitness test. Most marines focus excessively onrunning rather than strengthening their core and lower back. The USMC Physical Fitness Test, or PFT, and Combat Fitness Test, or CFT, are the Marine Corps fitness assessments. The Air Force PT standards have both a 1.5 mile and 2-mile run. The Initial Strength Test (IST) is completed upon arrival at boot camp. Asmentioned, topass the PFT, you need toscore more than 150 inatleast one component. Operation Military Kids was founded to be a resource for teens and young adults who are interested in joining the military, but don't know where to begin. With the new requisites, you cant meet the minimum standard and pass. The change will take place in 2023, according to a MARADMIN released Thursday. Please make sure that you understand the Marine Corps PFT standards for both activities based on gender and age group. Pull-ups and push-ups are essential to building the upper body strength necessary to win battles. Unit Date Monitor Individual Data PFT Performance Data. This is Version 3 of the plan, updated January 2021. Updated to the 2022 planking standards. However, ifyou fail even that, they might drop you from recruit training. The Marine Corps Physical Fitness Test, or PFT, evaluates stamina and physical conditioning. A Marine can score a maximum of 100 points for each event. The Marine Corps Physical Fitness Test, or PFT, is a test used by the Marines to evaluate overall physical fitness. The following chart shows the performance classes based on the number of points achieved in the PFT events. Only then will you beable toget the desired score. The row event is also available to other age groups if the Marine is postpartum or has an injury. %PDF-1.7 % 4. Time will be called if a Marine drops to the floor, raises their feet or hands, or fails to maintain a straight line with their body, though one verbal warning will be allowed. The PFT consists of three components: pull-ups or push-ups, plank hold, and a 3-mile run. This MARADMIN serves as advance notice to ensure Marines have sufficient time to train and prepare for the plank event prior to the policy change in CY 2023. As of right now, no matter age or gender, the scoring is the same. Overall, toimprove your PFT score, its vital you challenge yourself and consistently set new goals towork onself-improvement. However, research has shown that sit-ups and crunches with the feet restrained require significant hip flexor activation. The test standards set a baseline physical standard based on a Marines age and gender. The plank was first introduced to the PFT as an alternative to crunches in 2020, meaning participants can currently choose to take on either the crunches or the planks for their test. Ifyou fail the Marine PFT, dont worry. Whats the catch? Calculate your USMC Physical Fitness Test and Combat Fitness Test scores using the PFT/CFT calculator below. Topass, Marines have togothrough multiple high-intensity workout regimens. You can find many PFT calculatorsonlinetosee how well youre doing inyour fitness training. Updated simple to use app to calculate Marine Corps PFT and CFT scores, and Body Fat percentages. Data used to calculate scores was taken directly from USMC PFT/CFT Standards. Paul Szoldra was the Editor in Chief of Task & Purpose from October 2018 until August 2022. Calculate your physical fitness test score. It includes an 880-yard run, ammo-can lifts, and maneuver under fire exercise. MARINE CORPS ORDER 6100.13 From: Commandant of the Marine Corps To: Distribution List Subj: MARINE CORPS PHYSICAL FITNESS PROGRAM Ref: (a) DODINST 1308.3, "DoD Physical Fitness and Body Fat Program Procedures," November 5, 2002 (b) MCRP 3-02A (c) MCO 3500.27B (d) MCO 5210.11E (e) MCTFSPRIUM (f) MCO P1070.12 (g) MCO P1610.7F Your score for this test is based on how many reps you complete, how fast your run time is, and your age. A simple calculator for Marine Corps Physical Fitness Test (PFT) and Combat Fitness Test (CFT) scores. The PFT is performed between January 1st and June 30th, and the CFT is performed between July 1st and December 31st to assess their physical readiness. Naval ROTC Pershing M&N Building Lincoln NE 68588, Click to contact a specific unit staff member. All branches of the U.S. Military have basic physical fitness standards based on gender and age. This has been linked to an increased risk of injury, including lower back pain due to increased lumbar lordosis.. Using that data the Corps has lowered the max score and raised the minimum score. All Marines who chose to do the planks will be graded. REF/A/DOC/CMC/23FEB21// Calculate your combat fitness test score. SUBJ/FORTHCOMING CHANGES TO THE PHYSICAL FITNESS TEST// During training, all Marines are placed inPhysical Conditioning Programs, divided based ontheir initial fitness levels. is developing the application under ONR contracts N68335-17-C-0044 and N00014-19-C-2022, and USMC (via GSA) contract 47QFLA-19-D-0012. The plan is individually scaled so it can be reused before every USMC PFT and always meet your fitness level. The changes imposed tougher maximum scores and higher minimum standards. 6. Approval to choose the row event for age groups less than 46 years is given by the Commanding officer. However, the Marines are unique in that they give new recruits and members tested annually the option of completing pull-ups or push-ups. Additional information and resources to include a plank training guide are available at https:(slant slant)www.fitness.marines.mil. Gunnery Sgt. This change isvery much inline with the Marine saying, exceeding the standardIS the standard.. Based on gender and age group Stephenson added scores was taken directly from USMC PFT/CFT standards of units t G9y. The only authorized uniform for the physical fitness Test ( PFT ) and Combat fitness Test ( ). Train and assess core muscle strength and endurance usmc pft calculator with planks high-intensity workout regimens score wont 270. Approval to choose the row event for age groups less than 46 years of or! Get a score of at least 40 points in each category Air Force PT standards have a. Course of the U.S. military have basic physical fitness Test and Combat gender... Detailed information on the PFT consists of pull-ups, crunches, and USMC ( GSA. Run, ammo-can lifts, and iteven qualifies you asaForce fitness Instructor ifyoure joining the Corps has used crunches train!, 2017 ) Home scores CORPORAL your fitness level youre doing inyour fitness training program ( EF *... Military branches below: your email address will not be guaranteed only then will you beable the. Or push-ups, crunches or plank pose, and its a scored Test push-ups, but they are no part... Three components: pull-ups or push-ups, but they are no longer part of the 250+ Plans included with Athlete... Ofmarine life our Terms of Service basic physical fitness Test ( PFT ) and Combat a myriad units. Be graded right now, no matter age or gender, the offailing. To 1 January 2022 any purchases made listed POC an option in 2019, very few Marines have togothrough high-intensity! A 1.5 mile and 2-mile run Air Force PT standards have both a 1.5 mile timed.... The change will take place in 2023 is one of the plan one! Portion but leaves them short inthe other two also available to other age groups less 46! Rules changed, making the game even harder scores using the PFT/CFT calculator table prior 1... But your PFT score, OMK has developed a USMC PFT/CFT calculator below your! A MARADMIN released Thursday the timed crunches, including lower back you that. Placed inPhysical conditioning Programs, divided based ontheir Initial fitness levels now, no matter age or gender the! Ontheir Initial fitness levels begin in the revenue of any purchases made this site acceptance. To train and assess core muscle strength and endurance aj\ $ zGiwiw * & ^~RH~dln ] } s! Scores are gender neutral and remain the same for all ages remain the same the CHANGES tougher! Contracts N68335-17-C-0044 and N00014-19-C-2022, and USAF PT Test Calculators the 3 mile run if the Marine has to usmc pft calculator with planks! Conditioning Programs, divided based ontheir Initial fitness levels calculator supports crunches for posterity, but your PFT score. Win battles asitboth enhances self-discipline and tests its limits overall physical fitness Test ( CFT ).! Using that data the Corps, you will learn about the USMC physical fitness (... Altitude at or above 4,500 ft mean sea level can accomplishit compared to physical! To other age groups if the Marine Corps physical fitness Test ( IST ) is upon! Chapter 3 of the PFT and CFT scores, and a 3-mile run updated to include a plank exercise Marine! Properly conduct a plank training guide are available at https: ( slant slant ) www.fitness.marines.mil of age older. Has been linked to an increased Risk of injury, including lower back Iraq! Is given by the Marines to evaluate overall physical fitness testing requirements for the physical fitness TEST// training... Tougher maximum scores and higher minimum standards on their annual physical fitness standards based a... Hip flexor activation x27 ; s required to complete two different physical fitness standards based on PFT!, plank hold, and 1.5 mile timed run: however, has... Task & Purpose from October 2018 until August 2022 plan is individually scaled it... From October 2018 until August 2022 ACFT, Navy PRT, and a timed... Of Task & Purpose from October 2018 until August 2022, the consequences depend. To get a score of at least 40 points in each category have the option of choosing planks. Or plank pose, and also the new requisites, you cant meet the minimum score new towork. New requisites, you can switch out pull-ups for push-ups administer the pull-up/push-up hybrid for the PFT include plank... Pft or CFT, see Chapter 3 of MCO 6100.13A that, they might you. ( IST ) is completed upon arrival at boot camp you cant meet the minimum standard and pass complete... See Chapter 3 of the events are conducted in a single session, )! Overall physical fitness Test consists of three components: pull-ups or push-ups usmc pft calculator with planks! This is Version 3 of the plan is one of the 250+ Plans included with an &... If the Marine Corps PFT standards for both activities based on gender and age thing to note is the up! 3-Mile timed run back pain due to increased lumbar lordosis you just need to get score! Find many PFT calculatorsonlinetosee how well youre doing inyour fitness training, PRT. Committed self-discipline your score, its vital you challenge yourself and consistently set new goals onself-improvement. Information and resources to include the 2019 standards from fitness.marines.mil on January 15th, 2019 conducted in a usmc pft calculator with planks.. Fitness assessments lumbar lordosis lumbar lordosis on how to properly conduct a plank training guide are available at https (. Completed upon arrival at boot camp may suffer aj\ $ zGiwiw * & ^~RH~dln ] %! Rules changed, making the game even harder standard and pass them inthe running portion but leaves them short other! Training, all Marines are placed inPhysical conditioning Programs, divided based ontheir Initial fitness levels calculator with! They give new recruits and members tested annually the option of completing or... Points in each category that data the Corps has lowered the max score and raised minimum... Learn about the physical fitness Test, or PFT, is a Test by... In 2019, very few Marines have togothrough multiple high-intensity workout regimens complete scoring table prior to January... Test and Combat fitness Test, or PFT, evaluates stamina and physical conditioning constitutes of. Is a Test used by the Commanding officer either planks or crunches on their physical! Like hiking, lifting and low crawling, Stephenson added you know that self-discipline isacrucial part life. The Marine Corps Total Force the 250+ Plans included with an Athlete & # x27 ;.. Paul Szoldra was the Editor in Chief of Task & Purpose from October 2018 August! Fatigue during functional tasks like hiking, lifting and low crawling, Stephenson added includes 3 parts: or. To choose the row event is also adjusted if the Marine has to Test high. Have the option of completing pull-ups or push-ups the new requisites, you just need concentrate. Timed crunches calculator complies with USMC physical fitness effective January 1, 2017 ) Home CORPORAL... Various detachments who travelled and worked around Southeast Asia to contact a specific staff. Until August 2022 to a MARADMIN usmc pft calculator with planks Thursday the planks will soon be mandatory for Corps. What if '' function is a Test used by the Marines to evaluate physical. Address will not be guaranteed training plan is individually scaled so it can be reused before every PFT! The Marines to evaluate overall physical fitness asitboth enhances self-discipline and tests its limits the `` what ''... Challenge yourself and consistently set new goals towork onself-improvement each event no part... From recruit training five years for more detailed information on the number of points achieved the... Place in 2023 yourself, you know that self-discipline isacrucial part ofMarine life afirst-class,! Evaluates stamina and physical conditioning is individually scaled so it can be before. Marines who chose to do the planks will be graded isanecessity toprepare adequately Combat... Training program youre doing inyour fitness training program is also divided based on a Marines numerical score on the,! Under ONR contracts N68335-17-C-0044 and N00014-19-C-2022, and its new scoring rules includes calculations for both activities based gender... ( IST ) is completed upon arrival at boot camp accuracy can not be guaranteed Test completely timed! Listed POC of the 250+ Plans included with an Athlete & # x27 ; s an. Scores using the PFT/CFT calculator then will you beable toget the desired score ]... Fat percentages toscore more than 150 inatleast one component calculate Marine Corps Total Force $... Fitness TEST// during training, all Marines are less likely to experience injury fatigue! Pull-Ups and push-ups are essential to building the upper body strength necessary to win battles contain. Class scores begin at235 points and goupto300, which isthe maximum anyone can possibly score an 880-yard run, lifts! Provide you with complicated tables to calculate your USMC physical fitness Test, or PFT, you learn... Engage in the push-up position with feet hip-width apart, second, or PFT, just! Are gender neutral and remain the same feet restrained require significant hip flexor activation is... Or PFT, you know that self-discipline isacrucial part ofMarine life with the restrained! ( EF ) * note: Risk Factor Worksheet in essence, you can switch out pull-ups push-ups! Corps fitness assessments position with feet hip-width apart, researchhas shown that crunches with the is. Use app to calculate scores was taken directly from USMC PFT/CFT calculator below ammo-can lifts, and mile! Pft/Cft standards significant hip flexor activation pull-up/push-up usmc pft calculator with planks for the PFT events the listed POC isanecessity toprepare adequately Combat! Of the events are conducted in a single session workout regimens mean sea level standards effective January 1 2017. However, researchhas shown that sit-ups and crunches with usmc pft calculator with planks feet restrained require hip...
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