Easy transition walk

The Easy transition walk is a low-intensity floor drill that moves you smoothly between standing and a plank position. It trains coordination, shoulder control, hip mobility, and the ability to change levels without losing balance.

Stand with your feet about hip-width apart. Hinge at your hips, bend your knees slightly, and place both hands flat on the floor in front of your feet. Your weight should be evenly split between your hands and feet.

Walk your hands forward one step at a time until your body forms a long, straight line from head to heels. Pause briefly. Then walk your feet up toward your hands, taking small steps and keeping your legs only as straight as your flexibility allows. Once your feet are close to your hands, walk your hands forward again and repeat.

Breathe out as you reach into the plank, and breathe in as your feet walk forward. Keep your ribs down and your belly gently tight so your lower back does not arch. To make it easier, bend your knees more during the fold or place your hands on a low step. To make it harder, pause longer in the plank or take each step more slowly.

Fault: Your lower back rounds or your shoulders shrug up toward your ears. Fix: Push the floor away with your hands, keep your neck long, and let your knees bend enough that your spine stays neutral.

Fault: Your hips swing side to side as you walk. Fix: Move only one hand or foot at a time while the other three points of contact stay still and planted directly under your shoulders or hips.

Fault: You hold your breath or rush through the steps. Fix: Match each hand step with an exhale and each foot step with an inhale, and move at a pace where you can keep control from start to finish.