Kickback to Through Plank Kick

Setup

Begin in a quadruped position, with hands directly under your shoulders and knees under your hips on a mat. Maintain a neutral spine.

Hip Extension Phase

1. Extend one leg straight back, engaging your glute to lift the foot until it is roughly level with your hip.

2. Keep your hips square to the floor; do not allow your pelvis to rotate or your back to arch.

Knee Drive Phase

1. From the extended position, draw the knee forward toward the opposite elbow.

2. Engage your core strongly as you round slightly to bring the knee through.

3. Return with control to the starting position and repeat the sequence.

Note: Focus on maintaining stability in your torso throughout the entire movement. Avoid shifting your weight excessively from side to side.