Description:

1. Stand in the bear plank with your shoulders over your wrists, and knees under hips hovering a few inches off the floor. Keeping hips stable, make a step forward with your left foot following the right hand, and then repeat the same action with the left hand and the right foot. 2. Start with laying on your back with your arms on the floor and hands under the glutes. Extend your legs so that they are at 90 degrees with the floor. Lower each leg in turn as low and straight as possible without touching the floor with your shoulders and trapezius. 3. Lie on your left side, propt up on your left elbow and left forearm. Raise your hips so that your body forms a straight line from head to heels, keeping your core braced and your glutes engaged. Then repeat the movement changing to the right side. 4. Start with laying on your back, your hands at sides, your legs straight, and your feet flexed. Bring the left knee and right hand together at hip level and actively push them to each other. Repeat the action with the opposite knee and arm.

Muscle groups:

Gluteus, Calves, Shoulders, Abs, Core, Quads, Upper Back, Hamstrings

Equipment:

No Equipment