1. Begin on your hands and knees, with wrists directly under shoulders and knees below hips. Eyes at the floor, keeping your head in a neutral position.
2. Slowly slide left leg backward, and then lift it up as you extend your right rm forward until both your right arm and left leg are parallel to the floor.
3. Hold for 1 second, and return to the starting position.
4. Repeat with the opposite arm and leg.
This warmup is best for targeting core stability, pelvic stabilizers and hip extensor/oblique muscles. The intermediate levels exercise benefits arms, legs and abdominals. Not advisable if you have wrist, lower-back, knee pain while kneeling and the inability to stabilize the spine while moving limbs.
Remember: Do it right, keep your back flat throughout the movement. Avoid, Tilting tyour pelvis during the exercise.
Modify, more difficult: Instead of kneeling, press into a plank position to begin, and tehn opposite arm and leg.