Book of Cues Gymnastics DOWNLOAD

A collection of whiteboard sketches and captions illustrating cues,
movement sequences, and skill transfers.

Whiteboard Daily Book of Cues: Gymnastics Volume 1
About Whiteboard Daily

This book contains a collection of sketches that I’ve drawn to communicate
movement. They include coaching cues, movement sequences and skill transfers
that I’ve posted on Whiteboard Daily @whiteboard_daily, an Instagram page that
has served as the catalyst for this entire project.
I created Whiteboard Daily to be a resource for valuable coaching content to help

others learn and teach movement. I felt the use of a whiteboard was the perfect
medium to display this information as it is the common gathering place for the
beginning of many exercise classes. My hope was to provide illustrations of
movement information that coaches could use on their own whiteboards, and help
their athletes better understand.
About “The Book of Cues: Gymnastics”
Upon glancing at the Table of Contents, the first thing you will likely notice about
this collection of cues, movement sequences, and skill transfers is that it is not
complete. Not even close. In fact, there are many common movements that are
missing.
Thankfully, I feel confident moving forward with this “incomplete list” knowing that
this is only Volume 1. This collection of illustrations and their respective captions
are some of the most well received and highest engaged gymnastics posts
featured on Whiteboard Daily to date.
As you study these illustrations for your own personal knowledge or to teach
others whom you may coach, be sure to read the captions. As I have studied cues
and perspectives from other coaches, I have always enjoyed sharing the source. If
I have learned something from someone else, I have their Instagram handle linked
in the caption. Please feel free to click these links to learn more about what these
coaches offer through their social media.
Above all else, I sincerely hope that you gain value through this eBook. I have
noticed that my own performance both as an athlete as well as a coach has
improved through studying these cues. I hope you experience the same.
The information provided here is for the general population. Everyone is different and these cues may not apply to each person. This content is not intended to be a substitute for
professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a
medical condition. Never disregard professional medical advice or delay in seeking it because of something you have seen within the context of this document.
1
Table of Contents
Click on the title to jump to the corresponding page
POSITIONING PUSH-UPS MUSCLE-UPS
3. “Gymnastics is Shapes”
27. The Push-Up
50. “Don’t Skip Stair Steps”
5. “Point the Feet, Win the Meet”

29. “Push the Earth Away”
51. The Strict Ring Muscle-Up
6. “Tighter is Lighter”
30. “Arrow Not a T”
53. “Rib Down, Press Down”
8. “BBQ”
32. “Uncooked Spaghetti”
54. The Kipping Ring Muscle-Up
9. “Zip the Legs”

33. “Elbow Pits Forward”
56. “No Angles”
11. “Stacked Building Blocks”

35. “Tuck the Butt”
57. “Only Two Shapes”
12. Skill Transfer: HS -> OHS

59. “Feet In a Bucket”
14. “Space is Weakness”

HANDSTAND PUSH-UPS 60. “High, Inside Pitch”
15. “Take the Clunk Out”

36. The Handstand Push-Up
62. “Bad Cheerleader Jump”
17. “Punch in the Chest”

38. “Hand on Forehead”
63. “Muscle UP, not Muscle
39. “The Tripod”
Forward”
GRIP 65. “Fall Into Pike”
18. “5 Reasons to Wrap Your KIPPING

Thumb”
41. “Toes Are a Paint Brush”
SIT-UPS
20. “Use Your Thumb”
66. “Overhead Pass”
21. Skill Transfer: Pull-Up Grip -> TOES TO BAR

KB
42. “Tap-Shoot-Reload”
AFTERWORD
23. “Karate Chop and Flex”
44. “Rib Down, Press Down”
68. About Karl Eagleman
24. “Grip the Ground”

45. “Stay In the Phone Booth”
69. Acknowledgements
26. “Make Gecko Hands”
47. “Close the Window”
48. Skill Transfer: K2E -> Rope

Climb
2
3
Previous page:
“Gymnastics is shapes”
“Shapes, such as the arch and hollow, in gymnastics create tension and tension creates power.
When you have power it makes movement patterns more efficient.” - Pamela Gagnon @pamelagnon
Next page:
“Point the feet, win the meet” - Chuck Bennington @chuckbennington during the @thegymnasticscourse
When?
Nearly any movement in gymnastics
What does this mean?
The importance for gymnasts to point their feet during a meet (or anytime, really) actually goes beyond aesthetics.
Pointing the feet activates muscles throughout the entire legs, AKA half of your body. When the body works together as
a single lever, more efficient power is produced no matter what the movement.
Plus, it just looks better.

4
5
6
Previous page:
“Tighter = Lighter” - reminded of this by @drewzaro
When?
Using body tension to create power and stability.
“A handstand, for example, is far less work when the body holds tension from fingers to the toes (straight legs, legs
together, toes pointed to the sky, midline in a hollow, posterior pelvic tilt, neutral cervical spine, active shoulders,
elbows locked out).
When those efficiently tense pieces begin to relax and lose tightness, the musculature must compensate.
Muscle requires energy to function, therefor creating more work for the body to do the same task that tension was
doing.
‘Tighter’ means the musculature has to do less, making the work that was done to seem like it required less energy.” -
@drewzaro
Next page:
“BBQ” - picked up from @thejasonackerman during the “Whiteboard Weekly Podcast” - link in bio @whiteboard_daily
When?
Engaging the belly, butt, and quads to create a strong column of support
This twist on a well-known acronym may help your athlete to remember to engage their belly, butt, and quads
whenever they need to create a strong column of support.
7
8
9
Previous page:
“Zip the legs together”
When?
Hollow, arch, and support positions
Two legs working together as a single lever are stronger than two legs working independently.
Next page:
“Stacked building blocks”
When?
This crossover cue can be used to describe a strong, stable position in both gymnastics and Olympic lifting
When referencing segments of the body as building blocks, it may help your athlete understand how being stacked is
more stable than being unstacked.
Building blocks:
⁃ Ankle
⁃ Knee
⁃ Hip
⁃ Shoulder
⁃ Wrist (Bar)
10
11
12
Previous page:
SKILL TRANSFER: Handstand —> Overhead Squat - picked up from @squat_university, @olychad, and @davedurante
Efficiency for both of these movements relies on the ideal stacked position.
This ideal stacked position requires:
⁃ Mobile wrist
⁃ Straight arm
⁃ Mobile shoulder
⁃ Stable scapula
When introducing a new movement to an athlete, referencing commonalities from other familiar movements may help
them transfer the skills necessary to be successful.
Next page:
“Space is weakness”
When?
Creating a strong position for both gymnastics and weightlifting
What does the mean?
During the ring support, “the hands stay pressed to the sides.” - @thegymnasticscourse Seminar Guide
“The closer your hips are to the barbell, the greater leverage you will have.” - Louie Simmons @westsidebarbellofficial
regarding sumo-deadlift
“Keeping the bar as close to the body as possible during the snatch and clean is one of the most important factors in
successful lift technique.” - Greg Everett @catalystathletics
13
14
15
Previous page:
“Take the clunk out” - CrossFit Journal: Issue 20, April 2004
When?
Hollow rocks
“The idea is to rock like a rocking chair with your arms extended overhead and legs out straight.
There’s a flat spot that creates a visible “clunk” caused by a weak contraction of the lower abs.
Take the “clunk” out. The smoothness of your rocking speaks to your lower ab strength.” - @CrossFitTraining Journal:
Issue 20, April 2004
Next page:
“Punch in the chest”
When: Establishing hollow body position
A crucial point of performance for the hollow body position is active shoulders.
For example, when the athlete is supine on the floor in the hollow hold position, the shoulder blades are off the ground.
Use this cue when describing shoulder positioning for the hollow body (hanging, support, pressing, laying, etc.
positions).
16
17
18
Previous page:
“5 Reasons to Wrap Thumbs Around Bar” - various reasons picked up from @thegymnasticscourse, @pamelagnon,
@chuckbennington, @katibreazeal, @deuce_gym, @crossfitroots, @estradaflys, @karhutraining, @victorygrips,
@thereadystate, and @carlpaoli
1. Safety: wrapped thumbs act as a safety lock, helping you prevent from slipping.
2. Lat Activation: wrapped thumbs allows for better torque on the bar (especially during bar muscle-ups), through
more efficient lat activation.
3. Reduces tearing: wrapped thumbs place your hand in a more efficient position to avoid ripping calluses.
4. Reduces forearm fatigue: wrapped thumbs allows for activation through your lats rather than your forearms.
5. Skill transfer: gripping with your thumb translates to how you should be gripping a kettlebell, barbell, or rope.
Next page:
Use your thumb, because you’re a human. - picked up from Kelly Starrett @thereadystate
When?
Gripping anything and everything
Why is this important?
“In order to create a stable platform for the shoulder to connect to the body you HAVE to have some rotation.
When we see people on the rowing machine, on the pull-up bar, even on the squat, who don’t have their thumb
wrapped around, this is usually a compensation to buy some space in the shoulder.
As soon as that thumb is wrapped around we have a more stable externally rotated position which means better
connection between arm and body.” - Starrett @thereadystate
19
20
21
Previous page:
Pull-up grip —> Kettlebell grip
A simple cue for teaching an effective pull-up grip is to compare it to a kettlebell grip.
A few common points of performance:
⁃ Knuckles over the bar/handle
⁃ Thumb wrapped around
⁃ “Meaty Grip” - Bar is held in the meaty part of the hand, not the fingers.
Watch the @crossfittraining Journal Video - @thegymnasticscourse Course: Pull-Up Grip featuring @pamelagnon for
more information.
Next page:
“Karate chop at 6 o’clock - Wrap - Flex”
When?
Establishing false grip on rings
“Karate chop at 6 o’clock” - Place your wrist inside the ring on the “6 o’clock” position.
“Wrap” - Wrap your fingers around the ring and thumb on the opposite side.
“Flex” - Turn your knuckles toward you and SQUEEZE the heck out of your grip to keep as much of your knuckles and
wrist above the ring as possible.
22
23
24
Previous page:
“Grip the ground”
When?
Push-ups and Handstand Push-ups
When performing push-ups and handstand push-ups, we want to recruit as much from our upper body as possible.
We can do this by creating torque by externally rotating through our shoulders, arms by gripping the ground.
Next page:
“Make gecko hands” - picked up from @chuckbennington
When?
Pressing from the floor (variations of pushups, handstand pushups, handstand walking, etc.)
Why?
A wide active hand:
🖐 Recruits more muscles from the arm.
🖐 Is more stable.
🖐 Grabs more of the floor.

25
26
27
Previous page:
“The Push-Up”
Points of Performance
Set Up:
⁃ Hands approximately shoulder-width apart
⁃ Legs together with only the balls of the feet on the ground
Movement:
⁃ Start with arms extended
⁃ Body remains rigid
⁃ Lower chest and thighs to ground
⁃ Elbows in close to the body
⁃ Complete at full arm extension with rings turned out (if using rings)
Next page:
“Push the Earth away.”
When?
Push-ups
This is cue is a personal favorite of mine as it helps me focus on keeping a tight hollow position through the arm
extension.
For some reason, push-ups feel easier to me when I “push the Earth away”!
“Pushing the earth away, as far as one is able, helps move the shoulder through its full range of motion.
Not only important to be able to press to elbow lockout, but further through shoulder protraction (looking like a
rounded upper back).
Pushing the earth away is a great to cue to emphasize how hard and far one should press, and continue to press,
through the fullest range of motion.” - @drewzaro
28
29
30
Previous page:
“Arrow not a ’T’”
When?
Push-ups
“No matter which type of push-up you're performing, always set up in the ‘arrow formation.’
Basically, this means that if you took a snapshot from the aerial view the push-ups position would look like an arrow,
not the letter T.
This position is easier on the shoulder joint and leads to higher EMG activation of the pecs and triceps.” - The Best
Damn Push-Up Article, Period! by @bretcontreras1 and @elsbethvaino on the @testosteronenation website
Next page:
“Uncooked spaghetti, not cooked spaghetti”
When?
Planks and push-ups
A common error during the plank and push-up is to allow the core to relax, leading to what looks like “cooked
spaghetti.”
Encourage your athlete to mimic the shape of uncooked spaghetti, and keep the torso rigid and core activated.
31
32
33
Previous page:
“Elbow pits forward”
When?
During push-ups / plank
As you push the Earth away, hands spread wide, index fingers pointed forward, externally rotating your hands into the
ground creates torque through the arms.
This torque creates an organized position where we engage the powerful lats, increasing our movement efficiency.
Next page:
“Tuck the butt”
When?
During planks and push-ups
How?
“When we get set up for it (the push-up or plank) we want to get shoulders over wrists. We want to push through the
ground and tuck that pelvis under.” Pamela Gagnon @pamelagnon YouTube video “push-up - hollow body”
Why?
“When we’re talking about push-ups we want to make it so it is a prerequisite for the hand-stand push-up so we want
to work on that hollow body position.” - Gagnon
34
35
36
Previous page:
“Handstand Push-Up”
Set Up:
⁃ Hands just outside shoulder-width
Movement:
⁃ Start with arms extended
⁃ Descend until head touches ground
⁃ Elbows move forward during the descent
⁃ Abdominals remain braced
⁃ Complete at full arm extension with a straight line of the body
Next page:
“Hand on forehead”
When?
Identifying the crown of the head - especially during headstands and handstand push-ups
Why is this important?
This specific point of contact with the floor is imperative as any deviation can place the head and neck in a
compromised and weak position.
When coaching, you could simply say “top of your head”. Believe it or not, this is a relative location, especially with
novice movers.
This self-tactile cue will allow your athlete to quickly and accurately identify exactly where the crown of their head is
located.
37
38
39
Previous page:
“The Tripod”
Athletes looking to get upside down must learn to be comfortable in the tripod or headstand. The most common flaw I
see with my athletes is the base of support is far too narrow.
An unstable position is a weak position. These cues may help you or your athletes gain stability in this movement.
- Broad base of support (equilateral triangle not isosceles). This is easy to see when using a mat. The top of the head
and hand positions will leave a mark (usually sweat and chalk) so they can see where their position was when they
were inverted.
- Fingers should be able to be seen in the athlete’s peripheral vision.
- Hands should be wide and flat.
Next page:
“Toes are a paint brush” - picked up from @chuckbennington during the @thegymnasticscourse certification
When?
Kipping drill - Athlete hanging from the bar, transitioning from hollow to arch positions
Why?
This drill helps the athlete:
✅ Build control and body awareness.
✅ Understand the feeling of being even under the bar.

40
41
42
Previous page:
“Tap, shoot, reload”
When?
Cycling toes-to-bar
Once the toes tap the bar, the athlete must be in a position to actively reset (“shoot”) to the arch position. This will allow
them to reload for the next rep.
“Tap” - Toes tap bar with hips BEHIND bar
“Shoot” - Legs shoot back, torso comes forward to ACTIVELY RESET to arch position.
“Reload” - Body is in arch position with shoulders and hips in FRONT of bar, ready for next rep.
Next page:
“Rib down - Press down” picked up from @pamelagnon
When?
Toes to Bar
The distance to the target (bar) for your toes can be much closer by employing the hollow compression on the back
swing.
“Practice pulling ‘rib down - press down’ as opposed to ‘rib out - arch behind’.” - @pamelagnon
*This phrase can be a cue for ring muscle-ups.

43
44
45
Previous page:
“Stay in the phone booth” - picked up from @thegymnasticscourse coach @chuckbennington
When?
Kipping toes to bar
Imagine you are moving in a phone booth and have to keep from hitting the walls.
Stay tight on the “toe tap” to the bar and recycle down into the next rep.
Additionally, keep even on each side of the bar in the hollow and arch positions.
Next page:
“Close the window”
When?
Kipping toes to bar
Have the athlete imagine they are “closing a window” (hands on a window sill, pulling down with straight arms) as they
move through the hollow position in the kip.
By doing so, they will incorporate more lat activation and increase movement efficiency.
A great resource for this is movement is the “Building Lats to Fly” program from @thebarbellphysio and @pamelagnon
46
47
48
Previous page:
SKILL TRANSFER: Knees-to-Elbows —> Rope Climbs
Often I see athletes struggle with rope climbs. This is usually from the athlete being in a more upright position on the
rope, and pulling with bent arms.
Pulling with bent arms quickly leads to:
👎 Arm fatigue
👎 Smaller “bites” up the rope
👎 Athlete frustration
Thankfully, the points of performance of the knees-to-elbow exercise is a great way to build efficiency in the rope climb.
Benefits from transferring knees-to-elbow to rope climbs:
👍 Keeping arms straight places pulling power in the core.
👍 Much larger bites up the rope when compared to pulling with bent arms
👍 Larger bites = less time under tension
Next page:
“You can’t skip stair steps” - Illustration adapted from a post by @alpha.brew.coffee
When?
Attempting a muscle up
It’s no surprise the siren of the muscle-up lures even the least skilled athletes with its symphony of human motion.
However, as movements build in complexity, they also require a broader and deeper range of preparation.
This illustration may help you communicate to your athlete the steps required before attempting a muscle-up.
49
50
51
Previous page:
“Strict Ring Muscle Up”
“You should aim to do a strict muscle up before you do a kipping muscle up… it shows you have that compound
strength within the shoulder to be able to do the kipping.” Craig Richey @carrichey (YouTube - “How to MUSCLE UP in
5 MINUTES - Strict and Kipping / TeamRichey @hstlmade)
Set Up:
⁃ Rings set approximately shoulder width apart
⁃ False grip on rings
Movement
⁃ Start hanging with arms extended
⁃ Pull rings to sternum as torso leans back
⁃ Move the chest over the rings, hands and elbow stay close to body
⁃ Complete at full arm extension at support position
Next page:
“Rib down. Press down.” - from @pamelagnon
When?
Transitioning through a ring muscle up
“When your rib stays down (towards bellybutton) it will place your elbow in a better position to press down and it is
imperative to press down after the transition so gravity does not win!
When rib is open the elbow is back instead of up & then it makes it too hard for palms to be in correct position to press
down and “catch” in the transition portion.” - Coach Pamela
52
53
54
Previous page:
“Kipping Ring Muscle Up”
Set Up:
⁃ Rings set approximately shoulder width apart
⁃ False grip or regular grip on rings
Movement
⁃ Start hanging with arms extended
⁃ Initiate the swing with the shoulders
⁃ Alternate between hollow and arch positions
⁃ Drive the hips towards the rings while in the hollow position
⁃ Pull the rings to the sternum as the torso leans back
⁃ Move the chest over the rings, hands and elbows stay close to the body
⁃ Complete at full arm extension in the support position
Next page:
“No angles” - picked up from Colin Geraghty @colinpgeraghty
When?
Front swing on ring muscle-ups
You have likely heard the famous Coach Burgener @mikeburgener cue “when the arms bend, the power ends” applied
to Olympic weightlifting.
The same can be said in this gymnastics instance. When angles are created on the front swing of the ring muscle-up
(through hips, shoulders, hips & shoulders), there is a loss of power transfer.
However, no angles = hollow body = efficient transfer of power

55
56
57
Previous page:
“Only two shapes: tight arch and hollow body” - picked up from @thegymnasticscourse
When?
Kipping muscle-up
“In a perfect world there should be only two shapes that your body creates when doing a kipping muscle up, and that is
the hollow and the arch.
Any extra angle created is technically more work.” - @thegymnasticscourse
Next page:
“Feet in a bucket” - picked up from @andrewcharlesworth1
When?
Cycling ring muscle-ups
“On the decent from a completed rep on a MU to get the most out of your kip if you try and put your feet in a bucket in
front of you it will prevent your legs from dissipating your kip so you can gain the most momentum for rep two.” -
Charlesworth
58
59
60
Previous page:
“High inside pitch”
When?
Muscle-up transition
“It’s not readily apparent but the muscle-up involves a rather potent ab contraction that ‘hollows’ the trunk.
This makes rolling over the rings much easier. The motion reminds us of dodging a “high-inside” pitch.” - The
@crossfittraining Journal - November, 2002
Next page:
“Bad cheerleader jump” - Travis Ewart @travis_ewart coach with @invictus_gymnastics
When?
Approaching the bar for a bar muscle-up
The “bad cheerleader jump” is essentially a jump in the pike position toward the bar.
When done correctly, this may provide the athlete with the added momentum needed to drive their hips toward the bar
to complete a bar muscle-up.
61
62
63
Previous page:
“It’s a muscle UP, not a muscle FORWARD” - from Juan Castro @cjuan.castro @thegymnasticscourse lead coach
When?
Muscle ups (bar/ring)
“If you pull to land ‘tall’ your dip will be much easier.
Gravity is already against you, if you drop your chest through/forward, your body will follow. Hence, making things more
difficult.”
Next page:
“Fall into pike” - picked up from @pamelagnon
When?
Stringing bar muscle-ups
⁃ Stay tight as you fall back into a pike
⁃ Hold tension in arch
⁃ Press down & around
⁃ Press TALL at top into support

64
65
66
Previous page:
“Overhead pass” for sit-ups
Just like a standing overhead pass during a sport facilitates core-to-extremity movement, the same movement pattern
can be used during this exercise.
This cue may help your athlete to understand how to use their arms during sit-ups.
Of course, this depends on the standards for the movement during the given workout.
67
About Karl Eagleman

Whiteboard Daily was created by Karl Eagleman to be a valuable resource for coaches,
athletes, and anyone who wants to improve their own movement. A lifelong athlete,
Eagleman has a passion for coaching, but also for being a student and learning from
others. He started doing CrossFit in 2007 and has been a coach at CrossFit
MANA (Palmerston North, New Zealand), Derby City CrossFit (Louisville, KY)
and CrossFit NapTown (Indianapolis, IN).
Since launching WBD in August of 2017, Eagleman has posted over 1,000 educational
boards covering movement cues, coaching education, and perspectives. Additionally, in
an effort to provide more opportunities for coaches to pursue continuing education, he
created the Whiteboard Daily Coaching Education Grant. Five rounds of this grant have
been awarded so far.
Eagleman's credentials include:
• Master's in Kinesiology (2011, Indiana University - Bloomington, IN)
• Teaching Certification - Physical Education (2006, Indiana University - Bloomington, IN)
• Bachelor's in Communications (2001, Bellarmine University - Louisville, KY)
• Men’s Varsity Basketball Team 1997-2001: Bellarmine University - Louisville, KY
• CrossFit Level 2 Trainer (2018)
• Active Life Professional Coaches Immersion Course
• Burgener Strength Weightlifting Level 1 (2020)
• The Gymnastics Course Certificate (2019)
• CrossFit Gymnastics Certificate (2018)
• Currently pursuing NSCA CSCS
• Currently pursuing Active Life Pro Coach
To contact Karl, please email karl@wbd.tips
68
Special thanks to:
My wife for always being supportive of this passion project of mine.
My parents for always encouraging me to be creative.
My brothers for inspiration as they pursue their own creative endeavors.
All of the coaches mentioned in this book and many others who have inspired me to create these illustrations.
Remember team, a high tide lifts all boats, so together let’s keep raising the tides.
Karl Eagleman
Whiteboard Daily LLC
To order printed posters or high resolution downloads of

any of the images you see in this book, please visit:
WBD.tips
69

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A collection of whiteboard sketches and captions illustrating cues,

movement sequences, and skill transfers.

About Whiteboard Daily

I created Whiteboard Daily to be a resource for valuable coaching content to help

About “The Book of Cues: Gymnastics”

5. “Point the Feet, Win the Meet”

9. “Zip the Legs”

11. “Stacked Building Blocks”

12. Skill Transfer: HS -> OHS

14. “Space is Weakness”

15. “Take the Clunk Out”

17. “Punch in the Chest”

GRIP 65. “Fall Into Pike”

18. “5 Reasons to Wrap Your KIPPING

21. Skill Transfer: Pull-Up Grip -> TOES TO BAR

24. “Grip the Ground”

48. Skill Transfer: K2E -> Rope

Nearly any movement in gymnastics

What does this mean?

Plus, it just looks better.

Using body tension to create power and stability.

What does this mean?

What does this mean?

Hollow, arch, and support positions

What does this mean?

What does this mean?

This ideal stacked position requires:

Creating a strong position for both gymnastics and weightlifting

What does the mean?

What does this mean?

When: Establishing hollow body position

What does this mean?

Gripping anything and everything

Why is this important?

A simple cue for teaching an eﬀective pull-up grip is to compare it to a kettlebell grip.

A few common points of performance:

⁃ Knuckles over the bar/handle

⁃ Thumb wrapped around

Establishing false grip on rings

What does this mean?

Push-ups and Handstand Push-ups

What does this mean?

A wide active hand:

🖐 Recruits more muscles from the arm.

🖐 Grabs more of the floor.

⁃ Hands approximately shoulder-width apart

⁃ Start with arms extended

⁃ Body remains rigid

⁃ Lower chest and thighs to ground

⁃ Elbows in close to the body

What does this mean?

What does this mean?

Planks and push-ups

What does this mean?

During push-ups / plank

What does this mean?

During planks and push-ups

⁃ Hands just outside shoulder-width

⁃ Start with arms extended