Setup & Positioning
"Start in a high plank position with your hands directly under your shoulders, body forming a straight line from head to heels. Engage your core, squeeze your glutes, and keep your gaze slightly ahead of your hands."
Key point: “Think of holding a strong plank while your legs move underneath you—don’t let your hips bounce up and down.”
Execution (Bodyweight Version)
"From plank position, drive one knee toward your chest while keeping the other leg extended. Quickly switch legs in a smooth, running-like motion. Stay light on your toes and keep your hips level."
Execution (Weighted/Progressed Versions)
- Sliders or Towels: Place feet on sliders and alternate pulling knees toward chest. This increases resistance and demands more core stability.
- Resistance Band: Anchor a light band behind you and loop it around your feet. Drive knees forward against resistance.
- Slow & Controlled: Instead of going fast, move one knee at a time under tension, pausing briefly at the top for maximum core engagement.
Body Alignment Cues
- Head/Neck: Neutral, eyes down or slightly ahead.
- Shoulders: Press the floor away—don’t collapse.
- Hips: Stay level, no sagging or piking upward.
- Legs: Drive knees straight forward, not flaring out.
Where You Should Feel It
- Core muscles bracing to prevent rotation
- Shoulders and arms stabilizing the plank
- Hip flexors and lower abs pulling knees forward
- Heart rate elevated for conditioning
Where You Shouldn’t Feel It
- Sharp lower back pain from hips sagging
- Wrists overstressed from poor hand placement
- Neck strain from craning forward
Breathing
"Exhale as each knee drives forward, inhale as you switch. Keep breathing steady even as intensity rises."
Common Mistakes to Avoid
- Hips bouncing up and down instead of staying level.
- Letting the lower back sag—loses core engagement.
- Moving too fast and sacrificing form.
- Landing heavily on toes instead of staying light.
