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WEEK 5 CHALLENGE

Wall Bird Dog

1. Start with your feet shoulder-width apart, place both hands against the wall and lean against it.

2. Raise one arm and opposite leg away from the wall. Form a straight line from the raised arms, to the shoulders, hips, and opposite knees and ankles.

3. Lower your arm and leg back into the starting position. Switch sides with opposite arm and leg.

4. Repeat movement by alternating sides.

Wall Mountain Climber

1. Start with your feet shoulder-width apart, place both hands against the wall and lean against it.

2. Engage your abdominal muscles as you raise your knee to hip level, and when lowering it back to the starting position.

3. Land on the ball of your feet in a controlled manner.

4. Repeat movement by alternating between your left and right knee in a rhythmic running movement.