Bird Dog - Bear, Pulse

HOW: Set up in a bear position by placing your hands on the ground underneath  from your shoulders, knees bent underneath your hips. Push your toes into the ground slightly lifting your knees off of the ground. From here, straighten one leg straight out from your hip, and extend your opposite arm level with the leg. Raise that arm and leg up and down in a pulsed, controlled motion for the prescribed reps. 

FEEL: You should feel mostly your core, shoulder, and glute muscles working. 

COMPENSATION: Don’t twist your body as you pulse your arm and leg, keep your back flat