Yuval Ayalon class

• Plank on flat (pointing) toes (can hurt a little)

• Feet pressed together

• Straighten and lock the knees

• Engage squats

• Tilt pelvis posterior (that makes the glutes get engaged, so don't squeeze the glutes, but let them naturally squeeze by tilting the pelvis when sqeezing the squats)

• Tug sternum in

• Partner lifts both the legs (nog higher than the shoulders)

• Then he let go of one leg, I've to maintain the press of the heels together, this loose leg doesn't have to go downwards

• Then change to the other leg.

Another exercise

• Lock and unlock ellbows during plank (so exorotate and endorotate them)

Another exercise

• Plank with feet flat

• Do a push up while sliding forward on the flat toes so that the ellbow stays above the wrist

• Go down till the nose touches the floor

• Pushing up again with sliding back to begin position