(I) Plank with Pulses
Start as per the basic plank. Brace your core and raise your body up until only your toes and elbows are on the ground. Now raise your right leg up until you feel your right glute contract (not too high, we don’t want the spine to move) then lower it back to the ground and tap your toe. Immediately raise your right leg back up and repeat 5 times. Switch to the left side without lowering your body to the ground and do 5 pulses. Do a total of 5 reps per side with 5 pulses each. Once you can perform 10 reps per side with 10 pulses each you are ready to progress to the Plank Donkey Kick.