Day 3 – Knee Tap

HOW TO…

1. Get on your hands and knees on the ground. Hands and knees should be shoulder-width apart.
2. Lift your knees off the ground and push your feet back, bringing your body to full extension.
3. Ensure that your feet are shoulder-width apart.
4. Lower your arms until your forearms are flat on the floor.
5. Tighten your core. (Think about exhaling all the air out from your lungs as you pull your belly button in.)
6. Lengthen your body. Imagine that you’re extending from the crown of your head and out through your heels simultaneously.
7. Your body should form a STRAIGHT LINE from your feet to the top of your head.
8. Now, tap your right knee to the ground while maintaining straight hips and keeping the core engaged. Switch knees.Progression: Perform knee taps as long as you can WITHOUT suffering proper form.
   

Goal: Work your way up to continuously knee tapping for 30 seconds minimum.

Challenge:
High plank, for 30 seconds, rest 10 seconds.
Knee tap, for 30 seconds, rest 10 seconds.
This is one set. Repeat 3x.