Plank Alternating Hit the Ball
In a high plank facing a wall, strike a small ball back to the wall with one hand, then with the other as it rebounds; the hips hold still on each lift.
How to do it
Setup
High plank facing a wall a few steps away, feet apart, a small ball on the floor in front of the hands.
Steps
- Lift one hand and push the ball toward the wall.
- Plant the hand as the ball rolls back.
- Strike the returning ball with the other hand; time the set.
Common mistakes
Hips rocking as a hand lifts: widen the feet and brace. Chasing the ball with the whole body: let it come back to you. Supporting shoulder sinking: push the floor away.
Breathing
Steady throughout; never held.
