Muscle groups

Back, Core, Shoulders


Start in a quadruped position, lift your knees off the ground.
Begin by lifting opposite hand and foot. Pivot with your planted foot, rotate the hips and shoulders. Bring your knee across your body and plant the foot.

Driving through your heels and posted hand, extend your hips, squeezing the glutes.

Pause at the top, hips fully extended. Reaching actively with your extended arm, your gaze following. Your shoulders should be stacked.

Hinge at the hips and return to the start. Switch sides and repeat for reps.

Movement Group


Required Equipment


Progressions And Regressions