14 reactions | Two basic but effective exercises. 1. Going through three positions - Squat, high plank and loaded beast. Switch from one to the other, hold for a couple of seconds and change. 2. Bird dog in beast position - This one looks easy but is pretty challenging because the knees are an inch off the floor. Try to keep the hips square and work on extending the arm and leg without much sideward compensation by the rest of the body. | Coach Dev | Facebook