Skyler Banta,
DAC Personal Trainer

This is a full body exercise that utilizes multidirectional dynamic movements to increase balance, bilateral control and core strength.


  1. To set up this exercise get into a high plank position. For safety, your shoulders should be directly over your elbows and wrists. You shoulders should also be in alignment with your hips, knees and ankles as well.
  2. Lower your body down in a standard push-up motion bringing your elbows out at roughly a 45 degree angle from your torso.
  3. Extend your arms back into the high plank position.
  4. While keeping your arm extended, raise your right hand laterally while rotating your torso until your right hand is pointing towards the sky. Try not to rotate your hips as you rotate your torso.
  5. Return to the high plank position.
  6. Repeat the push-up movement and lift the left hand laterally until your left hand is pointing towards the sky. This is one repetition.

Recommended: Start off with three sets of 5 repetitions. Stop and rest if you begin to lose your form. As you become comfortable with this exercise you can incorporate dumbbells to increase the intensity. I would recommend starting with a light weight (2.5-10lbs).

Contact Skylar if you would like to schedule a personal training session.