Bird Dog Plank

Begin in a standard plank position, with your feet hip distance apart and your hands directly under your shoulders. Exhale as you extend a single arm straight up in front of you simultaneously with the opposing leg behind you. Optimize your overall posterior chain contraction by maintaining a slight bend in the elbow of your stabilizing arm on the floor. Inhale, returning your foot and hand back to the original position on the ground and repeat on the opposing sides.