Plank Dismount

Stand next to the pole and go into a basic invert. When you have a good grip take your hands off the pole and place your hands on the floor – you may need to slide your body down the pole slightly to do this. Move your hands slightly away from the pole and hold up some of your body weight. Move your legs so that the pole is tightly gripped between your thighs and your legs are the opposite side of the pole to your head. When your legs are off the pole, cross them at the ankle for a strong grip. Keep your legs straight and together. Slowly lower them towards the ground until your whole body is parallel to the floor. At this point slowly bend your arms and lower your entire body until you are on the floor.

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