Alternating Pike Through Kick

Setup

Begin in a bear crawl position on your hands and toes, with your knees hovering just a few inches off the floor. Ensure your hands are directly under your shoulders.

Movement

1. The Pike: Push your hips up toward the ceiling while simultaneously pressing through your hands, forming an inverted 'V' shape with your body. Keep your legs as straight as comfortable.

2. The Kick-Through: Transition from the pike by shifting your weight onto one hand. Bring the opposite leg underneath your body and kick it out to the side through the space between your arm and your trunk.

3. The Return: Bring the extended leg back to the starting bear crawl position and return your hips to the floor-hovering position before repeating on the other side.

Form Tips

• Keep your core tight throughout the movement to stabilize your spine.

• Follow the rhythm of the breathing to maintain control as you rotate and pivot.