Walkout to Plank into Up-Dog

Walkout to Plank into Up Dog

1. Starting Position:
- Stand with your feet hip-width apart, arms relaxed by your sides.

2. Walkout to Plank:
- Bend at your hips and knees, reaching down to place your hands on the floor.
- Walk your hands forward slowly until you are in a plank position. Your body should form a straight line from your head to your heels.
- Ensure your shoulders are directly over your wrists and engage your core.

3. Transition to Up Dog:
- Lower your hips towards the floor while pushing your chest forward and upwards.
- Straighten your arms and lift your torso, keeping your thighs off the ground.
- Your shoulders should be down and away from your ears, and your head should be looking slightly upward.

4. Returning to Plank:
- Reverse the movement by lowering your hips back down and shifting your weight.
- Walk your hands back towards your feet.

5. Stand Up:
- Once your hands are close to your feet, stand up by straightening your legs and lifting your torso back to the starting position.

6. Repetitions:
- Repeat this sequence for several repetitions, maintaining control throughout the movements.

Tips:

- Keep your core engaged to maintain stability.
- Focus on smooth, controlled movements.
- If you feel any discomfort in your back, reduce the range of motion and ensure you’re using proper form.