1. Beginning in the bridge position with your back flat and core tight, lift one arm up and place your forearm on the ground where you will then do the same with the other arm so that now, both of your forearms are on the ground and you’re now in the plank position.
2. From here, you will place one hand back on the ground and push off of it so that you can bring the other hand up and put it on the ground so that you are back in the bridge position.
3. Repeat for the designated amount of reps.

Substitutions / Variations:

Star Plank | Bridge Walk Throughs

1. Beginning in the pushup position with your back flat, core tight and shoulders over your wrists, begin to push back in the pushup position so that you are traveling backwards into the pike position.
2. Engaging the downward pushup position once again and traveling forward, past the standard push up position, and forward to lock out your elbows out in front.
3. From here, repeat the entire movement for the designated amount of reps.

Substitutions / Variations:

Reverse Close Grip Pushup | Static Pushup | Partial Pushup

1. Beginning in the bridge position with your back flat and core tight, bring one foot up near the same side hand and place your entire foot and heel on the ground.
2. Lean forward into this leg so that you feel a good stretch in your glute until placing your foot back in the starting position.
3. Repeat this same movement for the other leg before repeating all together for the designated amount of reps.

Substitutions / Variations:

Oblique Knee Ups | Kickouts | Knee Tucks

1. Begin on your hands and knees and raise up onto your toes to start the movement.
2. From here, as you move your left hand forward along with your right foot and vice versa so that you are moving forward and walking as a dog would.
3. Stay on all four’s for the entire set and repeat for the designated amount of reps.

Substitutions / Variations:

Lateral Bear Crawls | Bridge Walk Throughs

1. Beginning in the bridge position with your back flat and core tight, lift one arm up and place your forearm on the ground where you will then do the same with the other arm so that now, both of your forearms are on the ground and you’re now in the plank position.
2. From here, you will place one hand back on the ground and push off of it so that you can bring the other hand up and put it on the ground so that you are back in the bridge position.
3. Repeat for the designated amount of reps.

1. Beginning in the bridge position with your back flat and core tight, bring one foot up near the same side hand and place your entire foot and heel on the ground.
2. Lean forward into this leg so that you feel a good stretch in your glute until placing your foot back in the starting position.
3. Repeat this same movement for the other leg before repeating all together for the designated amount of reps.