The framework for a dynamic-static compound set is simple:
Here's how that would look for ab training (reps and hold time abbreviated for demo purposes):
To perform the long-lever plank, position your arms about six inches farther out in front of you than you would for a traditional plank, and narrow the gap between the arms slightly. Pull your elbows in and down (as if to crunch) to engage the lats and abs. Also squeeze your glutes and quads. Your abs should be burning so violently that it's difficult to breathe.
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