Walk Out to Beast Plank (for upper body strength and core mobility, hip, knee, ankle flexibility). Note: If the walk out is a new maneuver for you, perform and perfect by walking your hands on the floor a short distance away from your body and then walk them back and shift (push) your lower body backwards to finish the movement with your standing posture. Bending your knees throughout the walk out will make this move easier.
Walk out (in bare or stocking feet) to Beast Plank
Perform 3 – 5 repetitions, holding each beast plank for 5-30 seconds. Repeat 1-2 sets every other day.
- Stand tall, reach for the ceiling, then bend at the hips to touch fingertips to the floor. Continue walking hands out in front of your body until your hands are underneath your shoulders.
- If your knees are not yet bent, bend them now, and hover them an inch or two above the ground. Your back should be flat, and your hips and knees form 90-degree angles. Your feet are flexed (a nice stretch)!
- Hold this posture, core engaged, neck neutral for 5 to 30 seconds. Then shift your body weight behind you by walking your hands back toward your feet. Stand up. You have completed one repetition.