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(I) Plank Donkey Kicks

Start as per the basic plank but from a pushup position. Brace your core and raise your body up until only your toes and hands are on the ground. Now bring your right leg toward your chest until your hip is bent 90 degrees. DON’T take it higher than 90 degrees; if you do you will flex your spine and place pressure on the discs. Now kick your right leg back until it is parallel to the ground and you feel your glute contract. Do 5 Donkey Kicks then repeat on the left side. Do 5 donkey kicks per side for 5 reps each. Once you can perform 10 reps per side of 10 donkey kicks each leg you are ready to progress to Plank Shoulder Touches.