To do the Two-way Knee Drive Plank, set up in a high plank position from your hand and toes with your hands under your shoulders and your body in a nice straight line. Assume a high-plank position. Your knees should bend but remain a few inches from the ground.

Stack your feet, drive your hips to the ceiling and extend your left arm to the ceiling. Keep your feet planted while pulling your knees forward until your knees are a few inches ahead of your hips.

Make sure your hips are not shifting too much, maintain control,” says Matty. This is a very challenging exercise that targets the obliques as well as the gluteus medius and is suitable for intermediate to advanced fitness levels. MUSCLES ENGAGED. Beginners can do this move from their knees. Place right foot back on the ground. The left arm will reach overhead. Press Up – 12 repetitions. How to: To start, from a high plank, bend left knee, and bring foot forward to rest outside of left hand.Lift left arm into the air and twist torso toward left leg. Jump the body back into a high plank and repeat.

Start in a high plank position. Beginners can do this move from their knees. Elbow Plank With Knee Drive Start in an elbow plank, and bring your right knee into your nose; your pelvis will rise toward the ceiling. Explode the body upward as you drive the right knee forward. Knee Drive Plank. While the foot is flat on the floor, with the other leg, drive the knee thru the middle of the foot with heal down and the arm. If you’ve taken Matty’s class, you definitely know this one!

Spiderman Plank With Knee Drive To do the Spiderman Plank with Knee Drive, set up in a high plank position from your hands and feet.
o Starting at the left of your space, squat slightly then jump to the right as far as you can. Level Two Squat Thrusters. How to: Start in a high plank. Start in basic high plank. Learn how to correctly do Plank Knee Tucks to target Total Body, Core with easy step-by-step expert video instruction. Start in a high plank position, balancing on your palms and toes with your body in a straight line from heels to hips to head. Fitness Friday! Really get the foot as close to all the way outside your hands as your mobility allows. Hold for 45 seconds, then pass through basic high plank and repeat on the left side.

Yep, your heal goes down flat on the floor! Continue to alternate driving the right and left knee forward. o Drive your right knee out and up toward your right tricep. Next, bring the left knee toward the chest and return to the starting position. On an exhale, engage your core and drive your right knee up toward your chest. Then step one foot outside your hand into a low Runner’s Lunge.

Keep your palms under your shoulders and your back in a neutral position. Knee to the other. PRINT FAVORITE JOURNAL ADD TO WORKOUT. Stack your feet, drive your hips to the ceiling and extend your left arm to the ceiling. Single Arm High Plank Begin in a high-plank position. We're going into a Spiderman plank Okay so. To do the Two-way Knee Drive Plank, set up in a high plank position from your hand and toes with your hands under your shoulders and your body in a nice straight line. Do three sets—one set constitutes both sides.

Holding this plank position, raise one leg up off the ground. Find related exercises and variations along with expert tips Knee Drive Plank.
Return to high plank, now drive your right knee in and tap with your left hand. High Plank with Knee to Elbow – 12 repetitions each side. Triceps Dip – 16 repetitions. Keep your feet planted while pulling your knees forward until your knees are a few inches ahead of your hips. I'm gonna talk to you about form let's start with your elbows directly underneath your shoulders. Bring the right knee toward the chest and return to the starting position. INTERMEDIATE OBLIQUES ABS. Your knees should bend but remain a few inches from the ground. Alternate and continue for 30 to 60 seconds. Side Plank With Knee Drive "The dynamic action of the moving leg adds an even greater challenge to the bottom glute working to isometrically hold the … Quickly drive right knee to chest, then left knee to chest (performing a mountain climber). Walk your right hand to the midline of your body and roll onto the outside edge of your right foot.