Hold plank with both feet (or one) pressed up against wall. Your goals is to eventually bring the feet to same level or slightly higher than shoulders.
Keep one foot on floor as shown in second part of video clip.
Aim to bring body as close to one straight line as possible.
Keep knees open and hold ribbon/band between them. Slowly lower torso toward floor and rise back up.
Grab higher up on the band and/or move hips further away from band.
Grab lower down on the band and/or move hips closer to the band.
For the first part of the movement - the extensions - slowly bend elbows and bring hands forward, return to starting position and repeat. For the second part of the movement - the pulses - keep arms as far behind your hips as possible and slightly pulse hands forward and back.
Kneel closer to the band.
Kneel further away from the band and/or use a stronger resistance level.
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