Prone forearm plank progressions
Starting with your best forearm plank with your core engaged and armpits pulling towards your hips:

Leg lift (hip ext) option to use loop band

Alternating jacks w/loop band

Arm reach: side, forward, and to opposite thigh

Mountain climbers (elevated onto step) pull knee just under hip

Hip rotations
Tip: If you need to make these easier, place your feet further apart, unless you’re using the loop band.
Side plank progressions
From your best side plank with your elbow set directly under your shoulder, bottom arm rotated out slightly, head aligned with spine

Crunch: top hand behind head, modify by staggering legs or placing bottom knee down

Hip lifts, top arm high

Reach through

Hip abduction (leg lift)
Reverse plank progressions
From your best reverse plank with your fingers pointing out, shoulders rolled back, abdominals held in, and hips lifted

Toe taps to wall

Hip rotations

Knee to chest

Arm reaches from elevated plank (on step)