#19erWorkout Challenge Day 17 brings a prone plank with knee bends. This drill can be deceptive if done correctly. There are a few goals:
1. Keep your hips low in the plank and don't let your hips and trunk drift skyward.
2. Bend one knee at a time but refrain from touching the ground (hover the ground with your knee as you bend it). Slowly return to a straightened leg then repeat with the opposite leg.
3. While bending and straightening the knees, keep your hips parallel to the ground. This effectively prevents your trunk from twisting.
So hit the ground running with this drill then follow up with all prior drills. You're almost through the Challenge. Hang in there.