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Bring that leg down in the other leg up continue alternating in up and down pat it 3 to 1 plank for 60 seconds from push-opposition bend your elbows ninety degrees in the rest away and therefore I'm your body should form a straight line from your head to your feet hold the position 3 to one applying quad stretch for 60seconds lie on one side and bring a foot torture but hold on to your foot with one hand.,


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Seconds from push-up position bring one leg up into the flooded by the hand explosively Bibber’s the position to be alive extending the bent leg into the leg straight and bringing the other put up with the hip any plans repeat in alternating fashion time to go all out 3 to one flutter kicks for 62nd lift your legs up the ground about six to eight inches raise one leg higher than the other keeping the straight then.


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