- Shoulders · Upper Back · Glutes
1) Start in a plank position - get on all fours and extend your legs behind you. Keep the back flat, head aligned and arms directly under your shoulders. The balls of your feet and hands should have contact with the floor.
1) Shift the weight to your hands and push them back. As you do this, bend your knees. You're aiming for the shins to be hovering from the floor and arms fully extended in front. Pause in this position.
2) Now, shift the weight to the balls of your feet and push forward. As you do this, bend your knees so they're straight again. You should be in the starting position (plank).