HOW: Place your feet up onto an elevated surface with your toes pushing into the surface putting you into a plank position. From this position, walk your hands towards your feet one step at a time. Bring them as far back as you feel comfortable while keeping your legs straight raising your hips to the ceiling. Hold that position for as long as prescribed.
FEEL: You should feel your core and shoulder muscles working. As well as a stretch in your hamstring muscles.
COMPENSATION: Don’t shrug your shoulders when you are holding the pike position. Don’t bend your knees, keep them straight.