Start in sidelying, leaning on your elbow and forearm. Keep your elbow directly under your shoulder and your knees bend to 90 degreees, and heels in line with your hips. Move your hips into a squat position and tilt the pelvis so your lumbar spine is in neutral and not sagged down. Stiffen and activate the core, grab your shoulder and resist with by pulling backwards.
Push through your forearm and knees/feet and squat forward to you arrive in a plank position with your hikps in line with your shoulders and knees. Squeeze yuor glutes together and pull your shoulder blades back. Hold this position and keep breathing. Slowly lower back into a squat - don't drop your pelvis down sideways.
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