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. Then, lift one arm up and slowly tap your opposite shoulder with that hand. Alternate tapping your shoulder with your hand for the prescribed amount of reps.
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.
