A plank variation that will get the hips moving!

Set up in a standard push-up position, wrists under shoulders, low back in neutral and glutes activated.  

From there you are going to begin by bringing one knee to the outside of your elbow, pausing for 2 seconds.  Repeat on the other side!

Next bring the knee straight to your chest making sure the back stays in its original position.  Repeat on the other side.  

Finally, being the knee under and across to the opposite elbow.  Again, repeat on the other side.  

Set a timer for 45 seconds repeating this sequence.  This is a great exercise for shoulder stability, lumbar stability, hip mobility and all around awesomeness!

Have fun!


Published by shawnfarmersese

I'm Shawn, Performance Coach at Golfletica in Bellevue, Wa. I specialize in bringing out the awesome in athletes, especially golfers. 13 years ago I graduated from the home of the 2010 FCS Football Champions (Go Eags!) with a degree in Exercise Science and a broken down body from playing college golf. That lead to my mission to help the world move better, with less pain and killer dance moves. Thanks to the help of my partner in crime Dr. Harry Sese, not only am I playing pain free golf but I get to witness lives change everyday through the power of teamwork. Check out more at our website www.nwsportsperformance.com

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