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With a dumbbell in hand or body weight, you bend and lower your front leg until the dumbbell reaches the floor, and then using your front leg, push up into starting position. This exercise targets the hamstrings, glutes, and quadriceps, making it a great full-body movement.
The 'plank' is a type of isometric hold which can intensively activate the body's core musculature. The 'side plank' is a variation designed to strengthen the oblique muscles.
Portable Document Format (PDF), standardized as ISO 32000, is a file format developed by Adobe in 1992 to present documents, including text formatting and images, in a manner independent of application software, hardware, and operating systems.