Technique: Start with feet hip width apart, wrists under shoulders, core engaged with neutral pelvis and wrists placed firmly on top of med ball. Keeping your core braced, drive your knee up to the same side elbow while holding the plank. Bring the leg back then repeat the sequence on the other side of the body. Advantages: This particular movement builds core, shoulder, and hip flexor strength. Great exercise for building the pelvic floor and abdominal strength. Faults: Faults include not engaging the core with pelvis rotating, Arms are not fully extended. Weight is not kept on the toes of the feet. Hips fail to stabilize and rotate laterally. Scaling: Movement can be scaled down with arms on a box to provide a more stable surface. Movement can be progressed by adding a plyometric variation with rapid alternations between legs. A pushup could also be added to increase the difficulty in the core, shoulders and chest.

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