Elevated Pike Shoulder-Tap

Setup

1. Place a sturdy box or bench on the floor.

2. Start in a high plank position with your hands on the ground at shoulder-width, directly under your shoulders.

3. Position your feet onto the box.

Movement

1. Pike Position: Raise your hips high toward the ceiling so that your body forms an inverted V-shape. Keep your core tight and your back straight.

2. The Tap: While maintaining balance and keeping your hips as stable as possible, lift one hand off the floor.

3. Bring that hand across your body to touch the opposite shoulder.

4. Lower your hand back to the starting position with control.

5. Repeat with the other hand.

Key Tips

• Stability is Key: The goal is to minimize rocking or shifting of your hips. Imagine you have a glass of water on your lower back that you must not spill.

• Tight Core: Engage your abs throughout the duration of the set to maintain the pike position.

• Control: Perform the taps slowly and intentionally rather than rushing.