Pike Shoulder-Tap to Plank

Starting Position

Begin in a high plank position with your hands directly under your shoulders, body in a straight line from head to heels. Engage your core and keep your back flat.

Movement Phase

1. From the plank, push your hips upward and backward to form an inverted 'V' position, often called a pike or downward dog position. Keep your legs and arms straight while pressing your heels toward the floor.

2. Return your body to the starting straight-arm plank position.

3. While maintaining a stable plank, lift one hand off the floor to touch the opposite shoulder. Ensure your hips do not rotate while performing this touch.

4. Return the hand to the floor and repeat the shoulder tap on the other side.

5. Continue alternating between the pike movement and the alternating shoulder taps.

Tips

• Keep your core braced tightly throughout the entire movement to prevent your hips from sagging or rotating during the shoulder taps.

• Move with control rather than speed to maximize core and shoulder stability.