High push-up position with shoulder taps ► plank body-cross tap

Individual work

Get into the high push-up position (plank), with your hands placed on the floor shoulder-width apart and your feet about hip-width apart. Engage your back and abdominal muscles to create a stable, horizontal line. Now, slowly lift your right hand and move it diagonally towards your left shoulder, lightly touching it. Gently lower your hand back down and repeat the movement with the other hand. Your back and core remain stable throughout the exercise and move very little.

Attention:

• When using the three-point support, the pelvis must not rotate outwards or sag.

• The shoulder girdle must remain actively pushed outwards (no sinking between the shoulder blades).

• The head remains in line with the spine.

• The back/trunk must not move significantly and must always form a straight line (no hollow back or rounded back).

Lighten:

• Stand with your feet significantly wider than hip-width apart (this increases your base of support).

• Place your hands on a raised surface (bench/vaulting box/wall).

Harden:

• Place your feet on an unstable surface as well.

• As you release your hand, lift the opposite leg off the floor at the same time.

• Place your hands and/or feet on an unstable surface (balance cushion / Sypoba).

1 Bench/Sweden box/wall ► make the exercise easier
1 Unstable surface (balance cushion/Sypoba) ► make the exercise more difficult