(I) Bear Arm Raise
Start exactly as the basic bear and raise your knees 3-5 inches off of the ground. Now Brace your core hard and squeeze your shoulder blades together to brace your upper body. Lean slightly to your left without moving your spine and raise your right arm up like you’re flying like Superman. Hold for 5 seconds then repeat on left side. That’s one rep. Do 5 total per side and see how you feel. If it was quite hard then 5 reps of 5 seconds should be your starting point. Your goal should be 10 reps per side with a 10 second hold each. Once you can master this move you’re ready for the Bear Donkey Kick.