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Combo Side Plank Up And Down W Rotation Stir The Pot Donkey Kick

from Tim Skafidas

From a hand plank position with a neutral spine, rotate your hips to one side and pulse the hip up and down. Rotate then repeat on the other side. Then drop in to an elbow plank and draw a circle with your shoulders in both direction while keeping your hips even (stir the pot move). Then pull your knee under you and point your leg straight out while keeping a neutral spine (donkey kick move both sides). Return to hand bridge and repeat.
Helpful tips and Tricks
Focus on quality of the movement and stop when your form breaks down. Keep your shoulders back and down slightly contracting your shoulder blades.
Why it works
Very good for athletics/body awareness - moving while keeping a neutral spine.
Target Muscles